Warm Up:  Down and Backs or 400m

1 x 16 (8/8) Front Lat Delt Raise 

1 x 20 Pvc Pass Thru
1 x 20 Band Pull Apart 

Performance: 

Shoulder press: Build to a 4Rm 

12-9-6-3

Push Press (Press 4rm weight)

Bar Over Burpees

into

12-9-6-3

Overhead Squat (shooter's Choice)

t2b

Fitness: 3-4 sets Building 

6 DB Push Press
8 Reverse Lunge 

10 Low Row 

1 Round: 

4:00 Stations

1:00 Rest b/t Stations

Station 1

AMRAP

10 DB or Plate Ground to OH

:20 Plank Hold

Station 2

AMRAP 

10 UP Downs

20 Ball Slam 

Station 3

AMRAP

10 Sit Ups

20 Flutters 

Station 4

800m Run