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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