Warm Up:
1 length lunging pass thrus
2 lenths Bear Crawl
1 length Centipede with Push up
3 wall climbs
10 Thrusters pvc or bar
10 overhead squats pvc or bar

5-10  minutes: Shoulder mobility with bands and Lacrosse ball mobility

Skill: Goat 15 minutes
On the minute every minute for 15 minutes, do 1 to 3 reps of a skill of your choice. Good examples are pullups, CTB pullups, hspu, kte unbroken, ttb unbroken, muscle ups, muscle up drills, pistols, max handstand holds or walks
Resting 60 seconds between sets: (start about 50% of your 1 rep max)

Strict Shoulder Press  (no dipping)


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