Mobility: take 4mins to work through shoulder mobility on board
Warm up: 6mins
200m run
2rnds of :
5 kb swings
10 shoulder pass throughs
10 walking lunges(5/5)
Strength: take 15mins to establish a 1rm Shoulder press
Using sets of 5-4-3-2-1 and then as many singles as it takes
Accessory:WTD Sit ups 5x10reps with weight
WOD: 3 rounds
1min handstand holds
1 min doubles
1 min Alt DB/KB snatches
1 min strict pull ups/ ring rows
Rest 1 min between rounds
