Strength Day
Warm Up:
800 Run/Ski/Row
EMOM for 6 Min
8 air Squats
5 Pull Ups
Mobility:
PNF Shoulder Ext Rot
Wall Tricep Stretch
Squat to Stand
Pigeon
Strength :
15 Unbroken Shoulder Press
Front Squats:
8-8-8-5-5-5-5
Superset with:
20 Sec Handstand Hold
(extra credit= shoulder taps)