-Warm Up-

 

2 minutes lat smashing 

Softball/Lax ball

90 second over head distraction

 

Then 2 rounds

 

10 shoulder openers

5 walkouts

7 push-ups

 

-Strength-

 

5 sets

 

10 second False grip ring row hold

5 second negative

 

Super set with

10 single arm DB rows AHAP (each arm)

 

 

-WOD- 

 

AmRaP 7

 

Ascending ladder by 3's

 

Push press

Strict pull-ups/ring rows