Bullet Proof Shoulders-
- Side plank w/ rotation and scap retraction x 20 each side
- Bird dog- arm only :15 sec hold x3
- Scap Push ups x 15
- with Partner :
- "T" Thumbs Up 5 fast then overload for 5 count repeat x3
- 'W' Pinkies to sky 5 fast then overload for 5 count repeat 3x
- Ext rotation on side with 3-5lbs elbow glued to side
*** Thanks CFNE and my PT person Heather
Skill Work:
- Wall Climbs
- Shoot throughs on Parallettes with Push Up
WOD 5 Rounds NOT for time
- L- Holds :15 sec
- 2 Wall climbs
- 4 Ring dips
- 6 Pass through and return push ups
- Rest 1 Minute
Cash Out Leg Flexibility work
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