Mobility: Shoulders and Chest

Strength:

3 sets

Hammer Bicep Curls x 12

Triceps Extensions x 10

Strict Toes to Bar or Candlestick x 5 @3111

Ring Dip/Core Complex: 3 reps of: 5sec Lockout Hold + 5sec Lowering/Negative

Conditioning:

As Many Rounds and Reps as Possible in 16min of:

20 Single Arm Alternating Russian Kettlebell Swings

10 Goblet Squats

20 V-ups or Tuck-ups

10 Goblet Lunges

20 Shoulder Taps or Handstand Marching Steps

300m Run/Row/Ski