08.29.2026

Primer
shoulder care: https://www.instagram.com/p/DZDgV8wvUYA/
1. Single arm pike with rotation x 6-8 per side
2. horizontal abduction with mini-band x 6-8 reps
3. wall clocks 3 sets of 3 reps each side 
4. diagonal band pull aparts  x 8 per side
 
 
 
WOD
"Aloha Vibes"
30:00 AMRAP
with a partner- one work, one rest
60 DB box step ups 24/20"  50/35 35/25 
30 C2B pull ups or pull ups
40 D-DB bench press 50/35 35/25
200m farmer carry 50/35s 35/25s