A. Primer

2×10 Banded Shoulder Press

B.

Health: 

5×4 DB Z-Press

F+P: 

5×4 Barbell Z-Press

C.

Health: 

3 Rounds- CAP 16 

300 Meter Run

15 Hanging Knee Raises

15 Shoulder to Overhead 75/55

Fitness: 

3 Rounds- CAP 16

400 Meter Run

20 Toes-to-Bar

15 Shoulder to Overhead 95/65

Performance

3 Rounds- CAP 16:

400 Meter Run

30 Toes-to-Bar

20 Shoulder to Overhead 115/85