Shoulders Prime
2 Sets
100 Single Unders (get creative with your footwork)
10 Pass throughs
20 Banded Pull Aparts (hit different angles)
10 Cuban Press (Light Light Load)
Strength
2 sets
10-15 Seated DB Z Press
10-12 Supinated Grip Ring Row (:01 Pause at top and Bottom)
12-15 DB Deadbug Pull Over
3 Sets
4/4, 3/3, 2/2 Alternating KB Bench Press (9 Reps Per Arm Per Set)*
6-8 Dips
Rest :60
*Alternating BP:
Starting with Both KBs in an up position
Complete 4 reps with Right, 4 with left, then 3 and 3, then 2 and 2
WOD
For Time
3 Rounds
12 DB Push Press
12 DB Pendlay row
36 Double Unders
rest 2:00
8-7-6-5-4-3
Db Burpee
*10 Hollow Rocks Between Each