Warm-up:
200m Run then 3rds of:
10 KB OH Walking Lunges (5L/5R)
10 Birddog
10 Dislocates

Strength:
2RM OHS

Workout of the Day
2 person team
21-18-15-12-9 Cal Row
15 Bar Facing Burpee

Finish:
3 sets
30sec Box Shoulder Stretch