Warm-up-  Turkish get-up x 5 minutes

Workout-  Strength

1-arm press- 3 sets of 3

go heavy and rest 2 minutes between sets

Pull-up-  3 sets of 3-5 (with band or not)

Make the reps hard, but crisp.  Not grinding, or reaching with the neck

Rest 2 minutes between sets

Finisher-  Circuit

Two hand swings x10

Band pull-aparts x10

Bear crawlx up and back

Two hand swing x10

Ball slam x10

Do 4 circuits with 1 minute in between

Have a good monday! Jake