4/23 Day #2

Warm up 

Shoulder Health

4x 7

Angel wing complex (bands/ bench/ floor)

Double external rotation distal (away)

Double external rotation superior (upward)

Handwalk Warm Up

Bear crawl (locked legs)

Lateral plank walks (pull belly button into your back)

Wall climbs

Wall supported handstand facing wall 

-Hand lifts

-Shoulder taps

-thigh taps

Skill

Hand walk

WOD

3 rounds for time:

25m hand walk

50 KBS

GoFit

Partner KB Warm up #3

Ping pong the following

3 reps

KB shuttle

KB single arm swing

KB clean (R/L)

KB snatch (R/L)

KB release

KB wall ball sub

Skill

Bear crawls 

WOD

5x

30:30

-Bear crawls

-KBS

-V ups

-KB squats