External oblique opener
External oblique opener w/ yes

4 rounds of:
15s Pec Squeeze Press
15s Pec Squeeze Hold

Rest 2:00

4 rounds of:
15s Pec Squeeze Press
15s Pec Squeeze Hold

2 sets 15 reps sandbag shoulder press

2 rounds for time:
500m Row
50 SB Push Press
50 Box Jumps

Rest 3:00 between rounds

5 min emom
5 Triceps Extensions & 5 Biceps Curls