Bulletproof Shoulders as Group.

1. 10 min EMOM
A. Even Min: 30sec ME Toes to Bar(hold bar if they fail)
B. Odd min: 30sec ME Ring Dips(hold ring support if they fail)

2. 5 rounds
200m Sprint
20-Burpees
(12 min Cap, this is plenty of time if you sprint)

3. 2×20 GHD sit-ups
(2×30 ABMAt sit-ups for beginners)