SHOULDERS
Press
5 sets:

4 Z-Press @ RPE 7-8
8 Plyo Push-ups ***
12 Banded Tricep Extensions

*Rest 1:00 in between sets.
***Explosive Jumping Push-ups or Banded Explosive Push-ups

WORKOUT OF THE DAY

“Hat Trick”
10 Rounds For Time of:

2 Rope Climbs
10 GHD Sit-ups
25 Double Unders

*TC: 17:00

F: 4 Strict Pull-ups & Single Unders
P&M: As Written