Warm up–
Jumping jacks
mountain climbers
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Push Press
6-6-3-3-1-1
Conditioning–
90 Sec Shoulder to OH (135#/95#)
90 Sec L-Pull ups
90 Sec Shoulder to OH (115#/75#)
90 Sec Strict pull ups
90 Sec Shoulder to OH (95#/55#)
90 Sec C2B pull ups
90 Sec Shoulder to OH (65#/35#)
90 Sec Pull ups
Scored for max reps combined
30 sec transition time between movements