Static Shapping- Hollow to arch mb throws
Mobility- Wall ball thoracic pull apart- 2mins each
Warm Up- Bb prep
Strength-Dynamic Effort Upper
Level 1: Bamboo press 5×8
Level 2: Single arm shoulder press 5×8/8
Accessory: 100 pand pull aparts
WOD (20min cap)
Helen
3rnds:
400m run
21 swings24/16
12 pull ups(ring rows)
