Lacrosse ball traps

Band shoulder stretches

Band presses


WOD A) Shoulder press e90secs x 8 sets:


4 x 4-6 reps @ 60/65/70/75%

2 x 2-3 reps @ 80-85%

2 x 1-2 reps @ 90-95%


*Go by feel on the sets; ideally keep higher rep sets for as long as possible but no misses, the goal is to press some heavy weight today so adjust reps accordingly


WOD B) EMOM x 21 mins – 7 sets of each:


1) 100’ sled push 55/35lb plate

2) 10 GHD situps (unless you have abs of steel, scale ROM or to v-ups)

3) 10 DB push press 45/30’s (first few rounds should be challenging but unbroken)