wall slides with mini band 3 sets of 5-6 – https://www.youtube.com/watch?v=JFbgXhR7Wiw
scap stability series with DB – 3 sets of 5-6/variation – https://www.instagram.com/p/BnVEhXsn3tq/?taken-by=docjenfit
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Every 60 sec x 8 sets
1 squat snatch/1 OHS – build in load every crisp make
Finished at 215
Added 10lbs per set on the minute
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Every 90 sec x 6 sets
4 BB bench press @ 165-185 + 6 BBJO @ 24in
This is a mean evil way to work on my burpee
Weight done @ 165 – weight and 4 reps were perfect for today. Shoulder managed it well, it was more of an annoying discomfort/pain, not an oh shit pain or I’m worried pain. More like some grinding gears
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Every 120 sec x 4 sets
Yoke OH carry 50ft
done
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A1 – Plank walk with feet on sliders, 25ft forward and back x 3 unbroken trips, rest 30 sec
Dumbbest exercise you have ever made me do. This was fucking hard. Going back was easy, forward was pure evil
A2 – Plate halos from tall kneeling x 5/direction, rest 30 sec
A3 – Stir the pots on swiss ball x 8/direction, rest 90 sec x 3 sets
B – Frog pumps 3 sets of 50, rest 2 min
done