Warm up–
2 Rounds
20 Grasshoppers
20 Double unders
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
2 set for max time:
Flexed arm hang
Negatives:
5-5-5-5-5
Conditioning–
15 min AMRAP
6 Pull ups
12 Russian twist (each side)(20#/14#)
50 Double unders