• 4 Point Shoulder LAX Ball Roll Out x 10 ea.
• Reverse V-Up x 20

For Quality

• 10 Single Arm High Pulls
• 10 Single Arm Sumo Deadlift High Pull
• 10 Single Arm DB Shoulder Press
• 10 Single Arm DB Muscle Snatch
• 10 Single Arm DB Thruster

Strength:

3 Sets:

• Triple Threat x 10 ea.
• Bottom of push up hold 30 seconds
  Progression: (1) Hold 10s rest 20s (2) Hold 20s rest 40s  (3) Hold 30s, rest 60s

Skill:

• 15 Wall Ball
• Row 20/15 cals, Bike 20/15 Cal, 400m Run
• 10 Push Up
• 50 Double Under
• 5-10 Strict Pull Ups
• Row 20/15 cals, Bike 20/15 Cal, 400m Run

• Mobility

• 4 Point Shoulder LAX Ball Roll Out x 10 ea.
• Reverse V-Up x 20

For Quality

• 10 Single Arm High Pulls
• 10 Single Arm Sumo Deadlift High Pull
• 10 Single Arm DB Shoulder Press
• 10 Single Arm DB Muscle Snatch
• 10 Single Arm DB Thruster

Strength:

Skill: 

• 20 Wall Ball
• Row 30/20 cals, Bike 30/20 Cal, 400m Run
• 10 Handstand Push Up
• 100 Double Under
• 5 Muscle Up
• Row 30/20 cals, Bike 30/20 Cal, 400m Run

• Mobility

• 4 Point Shoulder LAX Ball Roll Out x 10 ea.
• Reverse V-Up x 20

For Quality

• 10 Single Arm High Pulls
• 10 Single Arm Sumo Deadlift High Pull
• 10 Single Arm DB Shoulder Press
• 10 Single Arm DB Muscle Snatch
• 10 Single Arm DB Thruster

Strength:

Skill:

• 20 Wall Ball
• Row 30/20 cals, Bike 30/20 Cal, 400m Run
• 10 Handstand Push Up
• 100 Double Under
• 5 Strict Muscle Up
• Row 30/20 cals, Bike 30/20 Cal, 400m Run

• Mobility