Warm up: Relay races: single leg hops, bear crawl, lunges, frog hops, wheelbarrow
Shoulder activation: 3rnds-5/5 partner should stabilisation and press
Strength: e3mom x15mins
Standing kb sh press x8/8
+
Banded kb curls x 8
WOD: Partner 20min amrap
1:1 work to rest
Lane Run
5 burpee box jump
10 thrusters
Extra credits
3rnds
8 x narrow PVC raises(face down)
5-8 hspu(strict-scale to plates/matts)
5min hs practice
