Buy in: Southern Star loop. Band shoulder work. Mobilize. Progressively load your barbell for the Shoulder press work.
Shoulder Press 5 sets of 2 reps. Straight Sets.
then complete 6 rounds of:
Run 200 meters, walk back. Please, please, please don't hit these at 100% early on. Take the first 2-3 with an "accelerations" approach, topping out at 80-85% of effort. Pulled hamstrings are no joke. Ask Poole, Jeb, Cunningham, Britton, T-Clark or anyone else who has suffered one. Have fun, stay safe and don't get run over. Pro-Tip- start the run at the corner of Main and Cowart. These aren't for time so don't worry about the clock. Apologies to Jed for such a high word-count.