Mobility:
Shoulders

Skill:
Pull-up Progressions- All strict variations, kipping or butterfly

Workout of the Day- choose one
1)
Skills

2)
10min Bike Capacity Test

3)
20min Stroke Rate Row

4)
4 rounds for quality
400m Run
15 Ball Slam
15 Ball Slam Sit-up
15 Walking Lunge Holding Ball
15 Russian Twist with Ball