Warm Up

Shoulder Prehab

Muscle Rolling
Oblique Openers

Active Hang 30 seconds

Farmer Hold 30 seconds
x4

Strength

Landmine Row
4 x 8 es
Half Kneeling Aingle Arm Arnold Press
4 x 6 es

WOD

800 meter Run

5 Rounds

12 Pull Ups (12 Inverted Ring Rows)
12 Bench Dips
6 HSPU (12 Pike Push Ups)

800 meter Run