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12/1/21

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Warm Up

  • Shoulder series
  • 10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

  • 10 Cuban Press
  • 15 Band Pull Aparts
  • 1 Arm Overhead Carry

Strength:

  • Shoulder to Overhead 4×9
  • Chest Supported Row 4×10-15

Conditioning:

5 min AMRAP;

  • 5 Pull Ups
  • 30 Double Unders
  • 1 Wall Walk

rest 5 min

5 min AMRAP:

  • 100 ft. Farmer Carry
  • 10 DB Floor Press
  •  10 Ring Rows