Warm-Up:
8:00 of Agility Ladder Work
Skill Work:
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:
5-5-5-3-3-3-1-1-1
Overhead Squat
Use the heaviest weight you can for each set. Rest as needed between sets.
8:00 of Agility Ladder Work
Skill Work:
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:
5-5-5-3-3-3-1-1-1
Overhead Squat
Use the heaviest weight you can for each set. Rest as needed between sets.
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