Warm Up
Couch stretch
2x
10 wall walks
10 mirandas
10 hollow rocks
10 supermans
Strength
4x10
Front raises with dumb bells
Lateral raises
Bent over rows
WOD
4 rounds
400m run
20 burpees
rest 2 mins
Post
Mobility ball on shoulders/foam roll
Warm Up
Couch stretch
2x
10 wall walks
10 mirandas
10 hollow rocks
10 supermans
Strength
4x10
Front raises with dumb bells
Lateral raises
Bent over rows
WOD
4 rounds
400m run
20 burpees
rest 2 mins
Post
Mobility ball on shoulders/foam roll