Mobilize, then:
A.
Two rounds for quality and activation of:
10/7 Calorie Machine of Choice
5 DB External Rotation per side
5 Prone Swimmers @ 4141
20 Bodyweight Alternating Reverse Lunge
B.
Four sets of:
Bench Press x 5 reps @ 65-70% of 1-RM
Rest 60 seconds
Supinated Grip Barbell Rows x 8-10 reps @ 3111
Rest 60 seconds
C.
Complete as many reps possible in 7 minutes of:
1 Squat Clean to Overhead
1 Burpee Box Jump Overs (24/20″)
3 Squat Clean to Overhead
3 Burpee Box Jump Overs
continue to increase by 2 reps each round for each movement.
35-54: 135/95 lbs
55+: 95/65 lbs; Step-Ups Okay
D.
Three sets of:
Elbow Jacks x 25 reps
Rest as needed
Reverse Snow Angel x 15 reps
Rest as needed