PART 1:

A. Shoulder YTW with Plates

B. Light Kettlebell Arm Bar with Thoracic Rotation 2x Each Side

PART 2:

3 Rounds NOT for time
12 Dumbbell Bench Press
12 Dumbbell Bent Over Rows (each arm)
12 Dumbbell Step Ups (hold a Pair of DBs at sides) 20″ Box or Lower (6
each side)

3 Rounds NOT for time Rest as needed between Efforts
20 sec MAX Effort Assault Bike
Single Arm Farmer Carry Down and Back with R Arm 70/53 or 53/35
Single Arm Farmer Carry Down and Back with L Arm 70/53 or 53/35

OR

RECOVERY DAY OPTION

A. Foam Roll / Lacrosse Ball for 10 Minutes

B. Row Bike or Jog at a conversational pace for 10 Minutes

C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of:
10 Pushups
10 Air Squats
10 AbMat Situps with Feet in Butterfly Position
10 Walking Lunges
10 Ring Rows or 5 Strict Pullups

D. 10 Min of Static Stretching