Lacrosse ball sub scap 90 secs per side

Lacrosse ball back of shoulders with int/ext rotation drills 90 secs per side


Band pull aparts and presses


WOD A) Wendler Shoulder Press:


*4-5 warmup sets*


3 reps @ 70%

3 reps @ 80%

3+ reps @ 90% – max effort set


WOD B) For time:

15-12-9-6-3: Strict Handstand Pushups

30-25-20-15-10: KB Swings 24/16kg (first round no more than 2 sets)

10 10’ Lateral Sprints with burpee (no jump and clap) behind the line


Scale HSPU’s appropriately to keep the workout flowing, first round should be ideally no more than 3 sets:

Int: 10-8-6-4-2 or 5-4-3-2-1 reps  – scaled to less range of motion or banded if needed

Beg: Pike Pushups or full body pushups if they are challenging enough