Warm Up: 3 Rounds of 101 Clicks, 10 Teeter Totter, 10 PVC Hollow Rocks. Stretch
Strength: Turkish Get Ups skill work. For those that have them complete 3 sets of 5 each arm.
WOD: 10 X 10 Mulitplier
For Time:
10 Wallball 20/14
10 V-Sit
10 Double Under
10 Walking OH Lunges 45/25
10 Shoulder Touches
10 KB Swing 45/35
10 T2B
10 Box Jumps
10 Pullups
10 100m Laps or 1250m row
Cycle back to the beginning, (wallball), after you finish each succesive exercise.
30 Min Time Cap
Icing: Shoulder Mobility. Spend time here so that your shoulders loosen up.