Warm- Up
2x
10 GHD Sit-Ups
10 Air Squats
10 Kip Swings
:30 Butterfly Stretch
:20 Couch Stretch (each side)
Strength Accessory
CFNE Bulletproof Shoulders
Side plank reverse fly x20 per side Modified pushup Y-hold 15 sec x4 per side Scapular pushups x15 T's 5 sets of: 5 reps, then 5 sec iso hold W's 5 sets of: 5 reps, then 5 sec iso hold Rotator cuff isolation x15 per side w/ 5 lb plate
WOD
20 min AMRAP
Complete as many rounds as possible in 20 mins of: 5 Chest-to-bar Pull-ups 10 Wall Balls, 20/14 lbs 15 Kettlebell Swings, 1.5/1 pood
2x
10 GHD Sit-Ups
10 Air Squats
10 Kip Swings
:30 Butterfly Stretch
:20 Couch Stretch (each side)
Strength Accessory
CFNE Bulletproof Shoulders
Side plank reverse fly x20 per side Modified pushup Y-hold 15 sec x4 per side Scapular pushups x15 T's 5 sets of: 5 reps, then 5 sec iso hold W's 5 sets of: 5 reps, then 5 sec iso hold Rotator cuff isolation x15 per side w/ 5 lb plate
WOD
20 min AMRAP
Complete as many rounds as possible in 20 mins of: 5 Chest-to-bar Pull-ups 10 Wall Balls, 20/14 lbs 15 Kettlebell Swings, 1.5/1 pood
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