Mobility: overhead pressing position.
P.1. EMOTM. 3 Shoulder Press @ 70% of 1 rm. x 8 rounds
Working with a partner, press 3 reps every min-on the min., partner then lifts on the 30 seconds. repeat for 8 min total.
P.2. Alternating Tabata: pushups, ab mat situps 20 seconds on x 10 seconds off x 16 total rounds.