28 July 2019

Warm-up
Shoulders:
i. 1:00/side 1st Rib (trap) Smash (ball)
ii. 1:00 Child's Pose - Box / Bench
iii. 15 Overhead Raises - wall
iv. 15 Wall Slides (PVC)
v. 2x10 Band/Ring OH Squats

3 Rounds:
5/side KB Windmills
100'/side Upside-down 1-Arm OH Carry

Mobility
Shoulder S&F - Int Rotation (ball)
QL Smash (ball)
TFL Smash (ball)

Metcon
Review/Practice DB/KB Snatches ...

Dumbbell Snatches (50/35#)
20 Left - 20 Right
10 Left - 10 Right
5 Left - 5 Right
Rx+= 75/50#
Rx++= 100/70#
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If you cannot SET the weight down it is too heavy
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