Warmup: ROM drills, dynamic stretches, 10 rows w/ bar or DBs, 20 Hand release pushups, 25 sit-ups
Strength: Strict Press
10 reps x 3 rds @ Moderate weight
WOD: 20 min AMRAP
15 Box Jumps
10 Bulgarian Split Squat (ea. Moderate weight – BB/DB)
500m Row or 400m Run
Cooldown: mobilize shoulders with banded stretches and lacrosse ball.