Warm-up:
750m Run then 3 sets of:
30sec Box Shoulder Stretch 30sec Rest
30sec L-sit 30sec Rest

Skill:
15min of GOAT training (skills only)

EMOM x 16
1) 4-6 Inverted Burpee
2) 4-6 Strict T@B @3111
3) 4-6 TGU
4) 4-6 Single Leg RDL
Finish:
Shoulder Prehab:
2 sets
I Y T W’s