1a.) STEADY: Before Class Hour
- LAX Ball: Trap/Pec/Rhomboids (Scap)
- Prone Single Arm Reach-Roll-Lift: 10E (Slow + Controlled)
- Half Kneeling Single Arm Banded Face Pull: 2 X 15E (w/:02 Pause)

1.) READY: 1 Round (0:00-15:00)
- 1:00 Ride/Row (Build In Pace every :20)
- 15 Scapular Pull-Ups
- 12 Alternating Shoulder Taps in Plank
- 8 Push-Up Plus (Full ROM Push-Up w/Scapular Abduction/Flexion/Protraction at top)
- 8E Single Arm Ring Row
* Use the rest of the time to brief S.F.P, demo movement, and allow athletes to warm-up their movements.

2a.) S.F.P: Every 1:15 for 8 Alternating Sets (15:00-25:00)
Set 1: 8E Single Arm Seated DB Arnold Press (https://www.youtube.com/watch?v=9labIe1bmNo)
Set 2: 12E KB Gorilla Row (https://www.youtube.com/watch?v=Ln1j7lm6SrE)
* Pick weights that allow you to move in a controlled fashion and not compromising correct body position or movement pattern for the sake of load.
* Allow 7:00 for athletes to put away their equipment, brief E.S.D, and for athletes to prepare for the conditioning work.

4.) ADAPTATION: (56:00-60:00)
Minute 1: :45 Banded Lat (R)
Minute 2: :45 Banded Lat (L)
Minute 3: :20E Thread the Needle
Minute 4: :45 Puppy Pose

ESD Notes: Move at a casual pace knowing that muscular fatigue will inevitably build with the high rate of interference in this piece. Drop your hips on the ski to load your quads, using your bodyweight to your advantage and saving your upper body as much as possible. On the DB S2O, use your legs as much as possible to send the DBs overhead. Make sure to achieve a solid lockout with the elbows before lowering for the next rep. Try to hang on for ALL unbroken sets on the pull-ups. If you don’t think this is possible, move to a scaling option to make it happen. Rep ranges are set so that this workout is highly cyclical with a low demand for any type of resting. Keep it moving!