Health:
A. 4-5 sets:
Skin the cat x 1-2 reps
Handstand Hold or wall walk x 20-30 sec
B. 3-4 sets for quality:
Sled Pull x 2 lengths
Ring row or banded pullup x 5-6 reps
KB Swing x 12-15 reps
C. Banded Shoulder distraction 2 min per side.

Fitness:
A. 4-5 sets:
Skin the cat x 1-2 reps
Handstand Hold x 20-30 sec
B. “Winter Helen”:
3 Rounds for time:
Sled Pull x 4 (105/70)
Pullup x 12
KB Swing Russian x 21 (55/35)
C. Banded Shoulder distraction 2 min per side

Performance:
A. 4-5 sets:
Skin the cat x 1-2 reps
Handstand Hold x 20-30 sec
B. “Winter Helen”:
3 Rounds for time:
Sled Pull x 4 (135/90)
C2B Pullup x 12
KB Swing OH x 21 (55/35)
C. Banded Shoulder distraction 2 min per side.
Bonus:
Split Squat 30 reps each with front foot elevated andw ith back foot elevated

Powerlifting:
A. Deadlift Build to EDM 5×5 – 80%
B. Stiff-Leg Deadlift 4×8
C. Chin Ups 6×6
D. BB Curls 350 Method