Warm up: 30/30 swings for 4 minutes, then 3 minutes of Sandbag Getups

1) OHS to a 1 rep max

2) 5 rounds

5 x ohs @ 70-80%

10 x jumping squats

instep stretch

3) 4 rounds

8 x Glute-ham situps

4 x KB windmill each arm

Shoulder mobility drills

4) 750m row for time or  5 prowler sprints