Deload & Shoulder Animal

2 min row

5 x
10m Bear crawl forward
10m Bear crawl backward

3 x
10m Crab walk forward
10m Crab walk backward
10m Monkey side hop left
10m Monkey side hop right

10 KB round the body each way @16kg
10 KB through the legs each way @16kg
 5  Single KB press-touch elbow to same knee at bottom (each arm)

Banded o/h shoulder distraction
KB shoulder mob on floor
3 TGU sit ups
1 TGU @16 kg each arm

3 x
6 O/H Box step-ups @45lb plate
5 Strict ring dips

4 x
4 Power snatch, 4 Snatch push press, 4 O/H Squat @40kg