Pre-hab
Bullet Proof Shoulders
STRENGTH
Push Press
8 Sets of 3 @ 60% 1 RM – 30 seconds between sets
Follow last set with 50 slam ball tosses over the pullup bar (40/20). Try to complete in as few sets as possible.
WOD
3 RFT
200m run
10 Thrusters (135/95)(115/75)(95/65)
50 Double Unders
10 Push Press
