Skill:
“Shoulder Blaster”
10 Side lying shoulder flexion*
10 Side lying shoulder adduction*
10 Side lying external rotation*
3 sets/side
*Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.
Conditioning:
“Ignite”
20 Burpees
150 Double-unders
80 Abmat sit-ups
60 Wallball shots (20/14)@(10/9′)
40 Alternating lunges
20 Power cleans (135/93)
200m Row
For time
WOD courtesy of https://forgingyouthresilience.org/
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