Shoulder Prehab
Thumbs up Y’s 1×10
Thumbs down T’s 1×10
Thumbs up T’s 1×10
Thumbs down Extension 1×10
Hanging Lat Activations 2×10
Sleeper Stretch 2×30 sec each side
A) Skills
*work on skills in the workouts (Rope Climbs, Pull ups, HSPU
B) WOD 1: 21-15-9
C2B Pull ups
HSPU
Ring Dips
*10 min cap for part 1
*Rest 5 mins from completion of WOD1 (Everyone will start part 2 on their own)
WOD 2:
Run 1 mile
25 Floor Presses (95/65)
Run 800m w/ Slam Ball (30/20)
15 Bar Over Burpees
Row 500m
5 Rope Climbs
*25 min cap for WOD2
Time:
0-10 Shoulder Prehab
10-20 Skills and WOD Set up
20-35 WOD1
35-End WOD2