3 Rounds:
Band Shoulder warmup (circles, pull-aparts etc. 2-3 exercises each round)
20-30 secs Wall Facing Handstand Hold


Shoulder Press x 10

In 15 mins complete 4 sets of 8-10 Shoulder Press at 70-75% of 5RM
Record best set of 10


Fifty Shades of Swole

5 Rounds for time:
7/5 Strict Pullups – any grip
10 DB Bench Press 45/30lb (should be UB each round)
15 KB Swings 24/16kg (UB for the first few rounds)

Scale Pullup volume so that round 1 is 1-2 quick sets
If you are close to getting your first strict pullup then do 3 jumping pullups with a 5 sec negative each round instead of using bands – try to jump as little as possible


3 Rounds:
12-15 DB Pec Flies
12-15 Standing OH plate Tricep Extensions

Crossover Plyo after completing 3 rounds