Monday
Prep
3x
5/5 Halos
10 Pullovers
5/5 Bottoms Up Press
Bear crawl, length and back
Strength
1-2-3-4-1-2-3-4-5 Push Press
1-2-3-4-1-2-3-4-5 Pushup (amplify in rings, elevate lower body, use band, etc)
1-2-3-4-1-2-3-4-5 Bent Over Row, per arm
10s- 20s- 30s- 45s One Arm farmer carry, per side
Conditioning
For 10 mins:
15 sec one arm jerks or push presses- left
15 sec rest
15 sec one arm jerks or push presses- right
15 sec rest
Durability
Roll upper body and stretch