03.22.2022

Warm Up
2:00 cardio
2 sets
5 yoga push ups
5 each side perfect stretch
10 DB strict press
5 each side DB windmills
10 each side walking lunges



Bullet proof shoulders
A. 2 x 10 reps -Lat eccentrics with a PVC- on a bench with your back flat and your arms extended. Lower the PVC behind the head for a 3 second count, up fast. Use a 2.5# or 5# plate on the PVC.

B. 3 sets of
5 reach , roll, and lift- fight hard to keep the elbow straight and keep your arm close to your ear
30 seconds OH carry each side- use a challenging weight




WOD
"Lap Dog"

3 sets of 3:00 AMRAP/ 2:00 Rest
12 DB box step ups 50/35 35/20
6 strict HSPU on a box- RX+ on the wall
1 rope climb