individuals-3
Dynamic Warm Up (10 Min)
 
Mobility
Shoulder Mobility Work
– 20 PVC Pass Through
– 10 PVC Fig 8
– Plank – Dn Dog- Up Dog – Side Plank
– Use LX Ball on Rear Shoulder
 
Weightlifting
Shoulder Press (3x Max Reps at 50% of 1 Rep Max)
2-3 Minutes Rest Between Sets
 
Metcon 
AMRAP  7 Min:
20 DB G2OH
10 Box Jump Over

 
– DB (Single Arm Alternating) Comp 45/25 – Perf 35/15
 
Metcon
Rest 2 Minutes

Then

 
Metcon
5 min AMRAP
Burpees to Plate

 
-Plate 45/25

 

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