Buy In: Remove Seeves. 100 Double Unders. Shoulder Prep.
21 Gun Salute
Complete 3 Sets. The first 2 sets are for 7 reps. The final set of each exercise will be a set of "21's". Do 'em right!: (7 top half, 7 bottom half, 7 full) Work through each movement in circuit fashion.
Chin Ups (all but the strongest trainees should plan to use a band on the 21's)