Shoulder Prehab:
Wall W’s-2×15
Quad Push Up Plus-2×15
External Rotation and Extension-2×15 each side
Sleeper Stretch 2×30 sec each side
A) Push Press
*Find 5RM in 15mins
then 3×5 @90% of todays max *2min rest between sets
B) WOD: For Time
30 cal Row
30 Box Overs (24/20)
30 Deads (185/125)
30 Wall Balls (20/14)
30 Dips
30 Wall Balls
30 Deads
30 Box Overs
30 cal Row
*20 min cap
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