Mobility-Shoulder Prep
Warmup-Shoulder Prehab
Y’s-T’s.V’s, W’sx5 each for 2 sets
Push up pluses 2×10
Sleeper Stretch 1x:30 each side
10 Empty Bar Strict Press
A) Strict Press
8@60%, 8@65%, 8@70%, 8@75%, 8@70%, 8@65%, 8@60%
*Goal is to hit 8 reps at each percentage but at least hit 5 reps or back off percentages
*compare to 10/7/16 and try to get more reps…if you got 8 of all last week then bump up weights each set.
B) WOD-8 min AMRAP
100m shuttle sprint x 2
10 Box Jumps (24/20)
10 Ring Dips
C) Conditioning: 3 sets
Suicide Sprints
20-40 Push ups
*rest 2 mins between efforts