10 Min Warm Up @ moderate pace on cardio of choice.  Row, Ski, Bike, Jog, or Stairs can be used.

Then:

2×5 Shoulder Dislocate

2x (30 x 30 Push Press/Over Head Hold) You will push press for 30 seconds, then hold over head for 30 seconds two times, then rest 60 seconds, and repeat.

Then:

10-1 Ladder

Strict press

Pull Up (if you can no complete a pull up, you can do plank pulls/inverted rows)

For strict press beginners use bella bar or 30 lb bar, intermediate use 45 lb bar, advanced use 65-75 lb bar.

Complete 10 reps strict press, 10 reps pull up, then 9 of each, then 8 of each, all the way down to 1.

This should be done for time, so reps should be completed quickly and little to no rest between the two movements.

Then:

10 Min Max Push- Ups (use incline if you are unable to do a Push-Up)

Then:

10 x 100 Meter Sprints on Row or Skierg. These should be all out!

Rest as needed

Then:

Cool Down 10 Min Row, Ski, Bike, Stairs or jog.