Mobility Lacrosse ball under shoulder reach
Lacrosse ball shoulder wall smash
Stone Warm up
3 rounds NOT for time:
Atlas stone ground to shoulder 10 reps
Atlas stone Front Squat 5 reps
Barbell Good Mornings 5 reps
WOD #1
DB Ladder 10 lbs-80 lbs
Work up to the heaviest load possible:
5 Deadlifts
5 Power Cleans
5 Push Press
5 Squats (DB on shoulder)
Metcon:
21-15-9
Shuttle Runs (handstand wall to opposite wall)
Row Calories
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