STRETCHING

• 3X30s THREAD THE NEEDLE/SIDE + 30s ARMLESS PRAYER STRETCH

SHOULDER STABILITY WORK

• A) 4X12 ALT. SINGLE ARM DOWN DOG(REST 45s)

• B) 4X10 HALF SWIMMERS (REST 45s)

• C) 4X10 SCAPULAR DEPRESSIONS/SIDE (REST 45s)

CONDITIONING

9 MIN AMRAP

• 4 THRUSTERS 95/65 LBS

• 7 PULL UPS

  RX+ (115/75 LBS, C2B PULL UPS)