Part 1] Low Intensity Steady State
• 3-5 minutes Walk, jog, bike, row just to increase blood flow before we start to mobilize

Part 2] Complete full body mobility video

Part 3] Complete Upper Body Activation + Prep Work

Part 4] 5 REP MAX STRICT SHOULDER PRESS
You can utilize kettlebells, dumbbells, barbell, trap bar for this test just ensure you retest with the same tool on week 6.
Hit a few warm-up sets of 2-3 reps increasing in weight till you’re close to your goal weight. Rest 2 minutes and then attempt your strict shoulder press 5 rep max.

Part 5] 4 Rounds FT

DKB Swing Clean + 8 March High Knees
10 Gorilla Squats [Bodyweight]
12 MB Sit-Up Reach
14 MB Sprawl + OH Slam
50 meter S/A OH Carry [25m + 25m]