Roll out with ball/roller
Warm Up:
Dynamics
8-12 reps
Side lying shoulder rotations
Half kneeling bottoms up press
Scap push ups (all fours)
TGU no load or light load
T's/Y's/W's
Scap pull ups
Strength: DIPS
3 sets max bar dips or 3 x 5 bar dip negatives
Rx+ max bar dips with weighted vest
3 x 3 Ring pulls to chest
Rx+ False grip rings to chest
WOD:
Half Cindy: 10 MIN AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Rx2: Low bar pull ups
MOD: Ring Rows / Negative push ups
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