shoulder stuff…

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– goblet squat
– x band walk
– scap retraction
– wall angels

FITNESS-
A. FS – 5 x 5, rest 60 sec
B. BB bent over row x 8 x 3 sets
+
12 mintues on the clock – top of every 3 minutes complete 2 rounds of the following
10 wall ball
10 jumping pull ups

PERFORMANCE-
A. FS – Building to a heavy single (HS)
3 reps @ 55%
2 reps @ 65%
2 reps @ 70%
1 rep @ 80%
1 rep @ 90%
HS
B. BB bent over row x 8 x 3 sets
+
12 mintues on the clock – top of every 3 minutes complete 2 rounds of the following
10 thrusters, 95/65
10 pull ups