Day#2 (Volume/ Go!)

Warm up

Shoulder health

4x 7

Angel wing complex (bands/ bench/ floor)

Double external rotation (outward & upward)

Glute & hip activation

Lateral band walks (band above knees)

Forward & reverse band walks (band above knees)

Reverse hip extension (band around ankles)

Skill

Movement standards

Partner WOD

20 minute ping pong
Row 10 calories 1x, 2x, 3x, 4x, 5x, 6x…

5 pull ups/ 10 push ups/ 15 squats 1x, 2x, 3x, 4x, 5x, 6x…

GoFit

Warm up

Shoulder health

4x 7

Angel wing complex (bands/ bench/ floor)

Double external rotation (outward & upward)

Glute & hip activation

Lateral band walks (band above knees)

Forward & reverse band walks (band above knees)

Reverse hip extension (band around ankles)

Skill

Movement standards

WOD

Tabata the following

-Pull ups

-Jump rope

-Air squats

-Burpees