Warm Up
Pass throughs
Crab walk & bear walk
5 wall climbs
20 squats
20 push ups
200m jog
Strength
Seated shoulder press
5 x 5 as heavy as possible
WOD
For time:
40 kb swings 53/35
1 min. plank
40 burpees
1 min. plank
40 kb swings
Post
Banded shoulders and PVC shoulders