4 4

WARM UP

approx 25 min

400M   Row/ Bike/ Run

Remaining Time up to 15 min:

20 sec Wall Sit
8 KB Press R  / 25ft KB Waiter walk R
8 KB Press L /  25ft KB Waiter walk L
 20 sec Bent Hollow Hold

then

 Banded Lateral Opener - 1:30 each side

STRENGTH

APPROX 10 MIN
OH  bell PRESS
 3 rnds of 10
2 min rests

WoD

AMRAP -  11 min

10 Strict Press 95/65
15 Sit-ups
20 Air-squats

 or

10 Strict Press 55/45
15 Sit-ups
20 Air-squats

MOBILITY

15-20 minutes 

mobilizing & stretching  shoulder capsule 

(Lats, pecs, rotator cuff, shoulder)