Prep
Shoulder mobility
Coach's choice dynamic - Burpee broad jumps, scap pull ups Bear crawl
Strength
Strict Press 3-3-3-3-3
Strict Pull ups
3-3-3
* Weighted or scaled to your ability but all sets should be challenging
Conditioning
12 min AMRAP
15 box jump
12 Push Press 80/115
9 T2B
Recovery
Easy walk or row
Shoulder stretches with band
Double bully
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