Glory to God for 7 years of growth. Now buckle up and jump on board! Cause we ain't slowin down for nothin! Woooot woooot!
A) DB external rotation, 3x6-8/arm, :90 rest
B) 1 snatch balance + 1 overhead squat, 5x1, begin a set every 2:00
+
8:00 @90%
6 thrusters (65/95)
8 burpees over the bar
40 double unders