Shoulder Prehab
2×15 Wall W’s
2×15 Banded Ext Rotation
2×15 Banded Extension
2×15 Quad Push Up Plus
2x:30 Sleeper Stretch
Run 200m
3-5 Strict HSPU–>2pads–>Strict w.feet on box–>Inverted–>seated DB Strict Press
10 Strict Press (Bar)
5-10 Kipping HSPU–>2pads–>Strict w/feet on box–>Inverted–>seated DB Strict Press
10 Push Press (Bar)
A) Push Press
*15 mins to establish a 4RM…set a running clock
then, 3×4@90% *2 mins rest
For Time Complete:
50 Wall Balls
100 Double Unders (200 Singles)
*Starting at 0:00 and then E2MOM: 5 Burpees +150m run
*10 min cap


New You

Pulling Prep
A) Deadlifts 5×10
B) Conditioning E2MOM for 4 sets:
Run 200m
C) “Baseline”
500m row
40 Squats
30 Situps
20 HR Pushups
10 Pullups/Ring Rows

Categories: WOD

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