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
