Todays workout focus on explosive overhead movements so please modify as necessary.  After the metabolic conditioning use the recommended shoulder placement to finish off your workout.

Strength

Push Press 3 x 5

Metabolic Conditioning

Every 3 minutes of x3 rounds of:

10 Kettle Bell Swings @ 70/53#

25 Push Press @ 85/60#

** Every Break = 5 Burpees

Compex 

Pad Placement: Shoulders

Program: Resistance

Level:1