wow-monday

W.U. Group Foam Roll

Active:  Balance and Cone drills, Shoulder Warmup

Strength:  2 Parts, 4 Sets

15-12-10 reps of each

  • Half Kneeling Shoulder Press:  AHAP
  • Explosive Half Rep Pushups

W.O.D for time Complete

21-15-9

Front Row:

  • Shoulder to OH @ 135/95
  • Legs Lifts
  • Situps

Back Row:

  • Shoulder to OH
  • TTB

___________________________________________________________________

W.U.  Foam Roll as a group

Strength: 2 Parts, Shoulder Work

20-15-10

  • Front Raise to OH
  • Half Kneeling Strict Press
  • Lateral Raises

W.O.D 2o Min Clock complete the following

  • 40 Cal Bike/Row
  • 400M Run
  • 40 x Goblet Squats
  • 30 x Cal Bike/Row
  • 300M Run
  • 30 x Alternating Lunges
  • 20 x Cal Bike/Row
  • 200M Run
  • 20 x Burpees