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
– 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
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
Burpees to Plate
-Plate 45/25