Friday

Bullet Proof Shoulders

FOR QUALITY
With a partner
3 attempts at each movement for max reps. Rest while partner works
Hand stand shoulder taps
Dip support hold on rings

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strict pull ups

FOR TIME
300m weighted run
10 weighted lunges
10 med ball squats
10 hspu or shoulder tap push ups

Rd 1 is 3 min amrap
Then start over
Rd 2 is 5 min amrap
Then start over
Rd 3 is all the way through
No breaks between rds

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