Warm Up
Shoulder stretches/warm up
Hop on a machine
1 min. mellow
1 min. squat hold
1 min. hard
1 min. plank hold
1 min. hard
Bar hang
Strength
Shoulder press
5 rounds
1 min. on/1 min. off
Max reps
WOD
3x
1 min.: 3 sec down/3 sec up DB split squat right
1 min.: 3 sec down/3 sec up DB split squat left
1 min.: 3 sec down/3 sec up stiff legged deadlift (no touch)
2 min. rest between rounds
Post
4x
10 weighted leg raise
15 weighted sit ups
Rest 30 sec