10-20 minute Row @Easy Pace
Then:
2×5 Wall Squat
2×10 Air Squat
2×5 Goblet Squat
2x20m Lunge
2x20m One Armed DB OH Walking Lunge @5-10lbs
Then:
2×10 Shoulder Dislocate
Then:
Work up To OHS 1 RM
Then:
5×2 OHS @75% 1 RM
Rest 2 minutes between each Set
Then:
4x30sec Work/30sec Rest DB Push Press @10-25lbs
Then:
4x30sec Work/30sec Rest Air Squat
Then:
10 min Row to Cool Down
Then:
Stretch

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