Thursday, 19 July, 2018

Warm- Up

2 Laps Frankensteins
2 Laps Side Shuffles
2 Laps High Knees
2 Laps Butt Kickers
2 Laps Grapevines
1/2 Lap Forward Facing Crab Walk
1/2 Lap Backward Facing Crab Walk

:20 Sampson Stretch (each side)
:20 Spiderman and Reach (each side)

Bulletproof Shoulders*

20 Side Plank Reverse Fly (each side)
4x :15 Modified Push-Up Y Hold
15 Scapular Push-Up
5x5 T's, then 5 sec ISO hold
5x5 Y's, then 5 sec ISO hold
15 Rotator Cuff Isolation w/ 5lb plate (each side)

* You won't be able to log this on BTWB

WOD
10:00 AMRAP

10 Deadlifts 185/135
10 Pull-Ups
20 Shoulder Taps (Plank Position)
Wall Sit 1 Min