-Warm Up-

 

2 rds

 

15 reps -Upper extremity Nerve Flossing 

 

10 - shoulder openers

 

5 - Push up T's (each arm)

 

12 Prone Scapular retractions

 

 

-Strength-

 

4 sets

 

7 single arm DB strict press

12 single arm ring rows

 

*both moves are on each side

 

 

 

-WOD-

 

 

AmRaP 5

 

15 box jumps

10 deadlifts 185/125

 

Rest 5

 

AmRaP 5

 

15 cals row

10 hand-release push-ups