1. Movement Prep/Activation
2 sets:
1:00 Machine
10 Banded Shoulder Press
-into-
2 sets:
10 Russian Kettlebell Swings (light)
5 Shoulder Press (empty bar)
10 Dynamic Squat Stretches
30-second Crossover Single Practice

2. Strength
Shoulder Press:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)

3. Workout Prep
2 sets:
5 Kettlebell Swings (build in weight)
5 Wall Balls
5 Crossover Singles

5 Rounds
21 Kettlebell Swings (53/35)
21 Wall Balls (20/14)
42 Crossover Single Unders

• Target time: 14-16 minutes
• Time cap: 18 minutes

1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)