A.
Every 90 seconds, for 9 minutes (6 sets):
Shoulder Press x 3-4 reps at 80-90%
B.
Five rounds for time of:
Run, Row or Ski 400m
30 Push-ups
20 Toes to bar
C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)
A.
Every 90 seconds, for 9 minutes (6 sets):
Shoulder Press x 3-4 reps at 80-90%
B.
Five rounds for time of:
Run, Row or Ski 400m
30 Push-ups
20 Toes to bar
C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)