Bear crawl
crab walk
inchworm
scap push/pull
teacups
Shoulder Prep Phase 2
WORK:
A)
5 MIN EMOM
Rx:
4 Ring Push Ups
4 Ring Archers
Rx2:
4 Ring Push Ups
4 Barbell rollouts (from knees)
Rx3:
4 Lowbar push ups
4 Supine reverse crunch (can add weight between the knees such as a medball to increase difficulty)
REST 5 MINS
B)
5 MIN EMOM
Rx:
1 Muscle Up
4 Ring Dips (high rings)
Rx2:
4 Strict Pull Ups
4 Bar Dips
Rx3:
4 Banded Strict Pull Ups
4 (banded) Bar dips
Cash Out: 3 rnds of 1-2 min, rest 1 min btwn rounds
Group plank sandbag pass
SILVERS:
Strength: Turkish get up
WORK: 10 MIN EMOM
5 Parallette hopovers
3-5 Ring Rows
SCALED:
5 Line hopovers
3-5 Ring Rings
CASHOUT: Group sandbag plank pass
SCALED: Tabata Plank Hold
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