Warm Up:

1 Round

20 Hands behind head Goodmornings

20 Russian Twists

10 Twisted Crosses Face Up

5 Shoulder Tap Push-ups on Knees

20 Ice Skaters

Build: Shoulders

Every 2 Mins x 4 sets (8 mins)
8-12/each Strict or Push Press with a 3 sec pause at the top of each rep

*If you have 2 weights feel free to do both arms at the same time

Conditioning:

EMOTM x 12 Mins
Even Mins : Run 100 M
Odd: 6-10 Lungesters