Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Deep Goblet Squat
3 x 5 SOTS Press
2 x 5 OH wall squat, facing wall with PVC
Then:
Work up to heavy-ish OHS
Then:
6 x 3 OHS rest 1 – 2 min between sets
Then:
Pull Over + Head Cutter Ladder 10 – 1
Then:
If time: Team Clapping push up ladder 10 – 1
Cool Down