8.14.19 Shoulder Day

A. Warm Up

3-5 Rounds NFT

Row 200/175m (build pace each round)

10 Seated Bottom Up KB Press 30X0 (5/arm)

10m Reverse Quadruped Crawl

+

Shoulder Mobility

Side Lying Thoracic Rotation x 12/side 2-3 sets/side

B. Strength

Seated Press

4121; 5,4,3

C. WOD

4 rounds for time of:

8 Dual KB Push Press 35/26

20m Dual KB Overhead Carry

8 Dips

8 Diamond Push Ups

*coaches challenge 44/35

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