Mobility:
Shoulders
Skill:
Pull-ups- progressions for kipping and butterfly
Conditioning:
As Many Rounds and Reps as Possible in 16min of:
200m Run/Row/Ski
100m Pinch Plate Carry (2 plates)
25 Plate Ground to Overhead
15 Goblet Squat with plate
10 Straight Leg Raises holding plate in press