Warm up–
3 Rounds
100′ Bear Crawl
10 Squat jumps
Shoulder mobility
Dynamic stretches
Strength–
OHS
3-3-3-3-3
Conditioning–
10 min Ascending ladder
2 OHS (95#/65#)
1 Wall walk
4 OHS
1 Wall walk
6 OHS
1 Wall walk
…
Mobility of the Day–
Face pulls / scapula work