PREHAB
10 Shoulder taps (each arm)
10 Scap Push-ups
:45 plank hold

STRENGTH
Bench Press 8-6-4-2 building

METCON
5 min AMRAP
10 DB Push Press (50/30)
10 DB Step Back Lunge (total)

5 min AMRAP
10 HRPU
10 Pull-ups

5 min AMRAP
5 Half Turkish get-ups (each arm)
10 GHD sit-ups

*2 min rest between AMRAPS