Day#31 (Volume/ Pacing)

Shoulder Warm up

3x 20

Band external rotation

2 minutes jump rope

Planche push ups

Handstand force the extension for 30 seconds

OH Duck walk 10m

Crab walk 10m

Ultra wide supine grip pull ups

TTR

Skill

Shoulder to OH

WOD

6x

30 shoulder to overhead w/65 m/95

60 double unders

20 TTB

*20 minute time cap