Mobility: Shoulders

Midline/Stability:

3 sets

½ Kneeling Dumbbell Press x 8 reps each arm @2111

Paloff Press x 10 each way Slow and controlled

Gorilla Row x 16 total

Deadbug x 20 reps Slow and controlled

Conditioning:

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

400m Run/Row/Ski

20 Ball Slams

20 Russian Twists with ball

20 Ball Slam Burpees

10 Donkey Kicks