1/12 Friday (Volume/ Go!)

Warm Up
Shoulder health

4x 7

Angel wing complex (bands/ bench/ floor)

Double external rotation (outward & upward)

Shoulder warm up

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

TTB

WOD

Tabata

-Pull ups

-TTB
-Dips

-Squats