Warm Up:
Run or Row
3 Rounds
10 scap pull ups
10 weighted arm circles
20 plank shoulder taps
:30 handstand hold
Strength:
Strict Press
E3M12M
3 @ 85- 90%
then
E2M6M
Push Press max reps at weight from above
Cash Out:
3 sets
10-12 db bent over row
rest 90 secs
10- 12 db upright row