A. Warm Up

3-4 Sets NFT

6-8/arm 3111 Half Kneeling Dumbbell Press/arm

30 sec Squat Isometric Hold*

*may use weight


Scapular Positional Strength and Active Mobility Work

3-4 sets of 10 Prone Y’s on Floor (pause 3sec at top of each rep)


“Vanilla Gorilla”

29 minute AMRAP

7 toes to bar

18 wall balls

90 single unders

400m run

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