Prehab

upper body dynamic

pec stretch

MetCon

“Death by” shoulder to overhead 95/65 + chest to bar pull ups

minute one: 1 STOH + 1 CTB pull up

minute two: 2 STOH + 2 CTB pull ups

minute three: 3 STOH + 3 CTB pull ups

minute four: 4 STOH + 4 CTB pull ups

complete until failure to complete designated reps in time frame

Strength

15:00

3 x 8

bench press (building)

Skill Work