Warm-Up/ PreHab (0-5): 2 rounds
– Skip Series
– Cuban Press

Dynamic Flex (6-10):
– Super Lunge
– Inchworm with T Push Up
– Inverted Toe Touch Fwd/Bwd

Gymnastic Skill (10-15):
1) 2 Strict Ring Dip + 5 Sec L Sit: 3 x 3

Strength (17-29):
2.) Strict Press: 6 x 1
*Build each set, a missed lift counts as an attempt

MetCon (34-40)
3 Rounds for Time
– 10 OHS @ 135/95
– 10 Push Press @ 135/95
– 10 Lateral Burpees

Accessory (45-50)
1a.) MedBall Push Ups 2 x 10-20 OR Close Grip Vibe Plate Push Up: 2 x 10-20
1b.) Band Pull Aparts 2 x 30

Recovery:
– 360 Shoulder
– Wall Calf
– Fab Four