Warm up
3 rds
15 band pull aparts
15 sky reaches each side
30 shoulder taps total
30 cross jacks
Then
Strength
Dips
6×3 to get as heavy or challenging as possible
Between sets of dips perform
10 oh tricep extensions with one db
Workout
Amrap 11
10 dips
10 step ups
10 lunges
10 squats