Warm Up:
Roll out/mobility
Athletes's choice - Running Prep
Pre: 6 x 400 m RUN 1:30 min rest btwn
Shoulder Prehab/warm up
Strength: Press 4 x 5 work up to heavy set and start your sets there
Push Press 4 x 5 same as press, work up to heavy set and start set there
SILVERS:
Rollout
Correctives - Deadbugs/birddogs/half kneeling bottoms up press/pole squat (spend 1 min in bottom)/wall slides/scap push ups (all fours)
Warm Up:
Dynamics
Pre: 4 x 400 m ROW 1:30 rest btwn rounds
WOD:
5 Rounds
5 Knees up
10 Kettlebell swings
5 Dumbbell thrusters
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