GENERAL WARM-UP
2 ROUNDS
1:00 -- :30 Slow Air Squats / :30 Fast Air Squats
1:00 -- :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps
1:00 -- Plate Ground to Overhead (:01 Pause OH)
1:00 -- Box Step-Ups

SHOULDER FOCUSED
2 SETS
:20 Bar Hang
:20 Big Shoulder Rolls Back
:20 Big Arm Circles Forward
:20 Big Arm Circles Backward
:20 Arms Up & Back

-Rest as Needed b/t Sets-

2 SETS
8/8 Barbell Elbow Punches
8 Double Elbow Rolls Forward (from back rack)
8 Behind the Neck Press (elbows pointing straight down)

-Rest as Needed b/t Sets-

FOR TIME (12 min cap)
2 ROUNDS
15 Push Press (35/25)(RX+ 52/35)
25 Box Jump (24/20)

-Rest 1:00-

1 ROUND
30 Push Press (35/25)(RX+ 52/35)
50 Box Jumps (24/20)

(Score is Total Time)