20 April 2015

Warm Up:
Dynamics
Theraband shoulder activation
Rotator cuff strength work
Scap push ups
T's/Y's/W's

Strength:
5 x 3 Negative Dip (bar or ring)
3 sets max rep dips (mod: tricep dips off box with feet elevated/mod 2 dips off box)
3 x 5 Negative push ups (or negative HSPU)
Accumulate 3 mins in handstand or high wall plank or inversion full pike off box
5 x 5 Bent over barbell or dumbbell rows

WOD:
21-15-9-15-21
Sit Ups
Air squats