SHOULDERS
Press & Shoulders
5 sets:

3 Tempo DB Bench Press @ RPE 9
6 Strict Pull-ups *use bands as needed.

*Rest as needed here.
*Tempo is just controlled down.

WORKOUT OF THE DAY
“moving and grooving”
AMRAP 15:

10 Russian KB Swings @ 70/53
15/10 Cal Echo Bike
15 GHDs
75 Double Unders

F: single unders & abmat sit-ups.
P&M: As Written