-Warm Up-
2 minutes lat smashing
Softball/Lax ball
90 second over head distraction
Then 2 rounds
10 shoulder openers
5 walkouts
7 push-ups
-Strength-
5 sets
10 second False grip ring row hold
5 second negative
Super set with
10 single arm DB rows AHAP (each arm)
-WOD-
AmRaP 7
Ascending ladder by 3’s
Push press
Strict pull-ups/ring rows
