Warm up:
Partner Med ball toss variations
– Chest pass
– Overhead pass
– Granny toss
– Lateral toss
– Med ball sit up passes
– Etc.
Mobility:
Tricep roll using barbell on racks
Overhead banded shoulder distraction
WOD A:
Push Press
3 reps every 90s x 8 (12 mins)
Start ~ 60% of 1 RM and increase load each round. Record best completed triple.
WOD B:
4 rounds for max reps:
30s AMRAP Ring dips or bar dips / 30s rest,
30s AMRAP Strict supinated pullups / 30s rest,
30s Ball Slams, 90s Rest
