Static shaping- Superfriend hs hold with hollow rocks-1min each x 2rounds –
Mobility- Superfriend shoulder openers 2mins each person
Warm up- PVC shoulder pass throughs 3×20, super set with floor raises 3×20
Strength
Pull up program week 4.
WOD
EMOM for 12mins:
50 secs of :
cal row
plank
DB snatch
thruster @20/15
