
Warm Up–
400m Run
15 OHS
Dynamic Stretches
Shoulder Mobility
Strength–
Press
5-4-3-2-1-1-1
Conditioning–
400m Run
15 Thrusters (95/65)
9 Pull Ups
400m Run Backwards
12 Thrusters
12 Pull Ups
400m Run Backwards
9 Thrusters
15 Pull Ups
400m Run