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Lat series and shoulder flexion control
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EMOM x 20 (4 times through)
1 – 5 shuttle runs
2 – HSPU play (experiment with kipping and strict and see how shoulders are feeling)
3 – 250m row
4 – 15 wallballs
5 – 45 sec easy bike
5 strict hspu on each round, each felt like a 1RM press but at least I got 20 shspu so that is progress and healing. Tried to keep row pace around 1:46-1:48
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Additional hip/midline support
A1 – Posterior sling march from boxes/benches x 10 alternating steps, rest 45 sec
A2 – Lightly loaded copenhagen plank press ups x 5/side, rest 45 sec
A3 – Band resisted hip thrusts from back on bench x 15 reps, rest 90 sec x 3 sets
Had to get creative with hip thrusts, the functional fitness side of the gym doesn’t have a squat rack like video for set up so and logistically didn’t feel like separating A3, so just rolled with it. Nice to see some video from the Ohio gym