PREHAB
2 sets
KB Bottoms up carry D&B
Kneeling bottoms up press x6 (ea arm)
Band Pull Aparts x20

STRENGTH
2 Strict Press + 1 Push press
Build to a tough set over 5 sets

METCON
For time:
31 Calorie Row
31 Shoulder to OH (115/75)
31 Burpee Box Jump Overs
31 SDHP
31 Calorie Row