Mobilize, then:
CrossOver Symmetry activation, then:
A.
Every 2 minutes, for 10 minutes, complete:
Unsupported Seated Shoulder Press x 3 reps @ 2111
(sit on a bench without back support, and overhead press as much as you can for 3 reps)
Rest 2-3 minutes
B.
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-5 – 10 reps @ 65-75%
Rest 2 minutes between sets.
C.
For time:
3 rounds for time:
500 m row
15 burpees over rower
15 C2B pull-ups