STRENGTH & SKILL
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Dumbbell External Rotation x 10-12 reps each @ 2110Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Rest 90 seconds
WOD
Three rounds for time of:
Wall Ball Shots x 30 reps (20/12 lbs.)
Toes to Bar x 20 reps
Three rounds for time of:
Wall Ball Shots x 30 reps (20/12 lbs.)
Toes to Bar x 20 reps
Dumbbell External Rotation: Lie on your right side and take a dumbbell in your left hand from the floor in front of your stomach/waste. Keeping your elbow in place like a hinge point, rotate your arm 180 degrees until your dumbbell is held above your stomach/waste, with the elbow still at your side. Your entire movement should be controlled by the rotator cuff and shoulder muscles. Choose a light weight and work up if possible. Do not start heavy.
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