Warm-up:
Row 500m
Crossover symmetry
Lax to shoulders
Banded shoulder distraction
15 dislocates
10 push ups
15 hollow rocks
Bear crawl down
Backwards bear crawl back
Strength:
Every 2 minutes, for 16 minutes (8 sets) of…
Shoulder Press x 2-3 reps (2 sec descend)
Build over the first 3-4 sets, then finish with 4-5 heavy sets of 2-3 reps.
Record heaviest weight and reps of last set
WoD:
Five rounds for time of:
115/75 lb. Push Press x 10 reps
Double-Unders x 30 reps
Mobility:
Lax to shoulders
Lax to plantar
Mash calf and Achilles