3/1 (Speed/ Skill)

Warm up

Shoulder health

4x 7

Angel wing complex (bands/ bench/ floor)

Double external rotation (outward & upward)

Peg Board complex

Round robin fashion

-Pull 10 second hold x3

-Single arm hangs 5 seconds each arm x 5

-Stagger pull ups 3 each side

-Hang with peg pull

-Pull + 5 weight shift

Tabata B2B squats

Skill

Bar muscle ups

WOD

12x

20:40

-Burpees

-Bar muscle ups

GoFit

Warm up

Shoulder health

4x 7

Angel wing complex (bands/ bench/ floor)

Double external rotation (outward & upward)

Peg Board complex

Round robin fashion

-Pull 10 second hold x3

-Single arm hangs 5 seconds each arm x 5

-Stagger pull ups 3 each side

-Hang with peg pull

-Pull + 5 weight shift

Skill

Bent over row

WOD

20x

20:40

-Air bike

-Bent over row