Warm up: Coach’s choicePre-Mobility: Couch x 2min each

Health and Fitness:

A. 4 sets:

A1. Push Press x 3-5 reps, rest 45s

A2. Paloff Press x 12 each, rest 45s

A3. Single arm bent over row x 10 each @2010, rest 45s
B. 21-15-9

Wall Ball 

T2B or Knee Raises

A. Every two minutes, for 12 minutes (6 sets):

Push Press x 1 reps (build to a heavy single)
B. 21-15-9

Wall Ball 

C. 3 Sets:

Paloff Press x 12 each, rest 60s