A. Group warm up

B. Shoulder maintenance 20 minutes
roll lats, pecs, traps, biceps, triceps
5 rounds
25m lateral bear crawl
25m backwards bear crawl
5 scap pull ups
10 bottoms up presses *5 per arm

C. 16 min EMOM
2 rope climbs | 3 tempo ring rows @3:0:X:3 | 3 negative pull-ups *pick one*
50m sandbag carry
20 Plank shoulder taps *plank from hands, opposite hand to opposite shoulder tap*
10 single arm kbs (r) 53/35 *5 per arm*

D. Cool down
Source: Workout Of The Day

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