Roll Out
Theraband shoulder activation
Scap push ups
Scap pull ups
Sleeper stretch
Side lying shoulder rotations
Superfriend shoulder & t spine
Wall slides
Reverse snow angels
Spend 20-30 mins on mobility/prehab/shoulder warm up
WOD:
Tabata Something Else
Tabata Pull-up Rx2: Low bar pull up MOD: Ring Row
Tabata Push-up Rx2: Off low bar MOD: Negatives
Tabata Sit-up (abmat)
Tabata Air Squat
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
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