Accessory Work:

“Shoulder Blaster”

10 Side-lying shoulder flexion*

10 Side-lying shoulder adduction*

10 Side-lying external rotation*

2 sets/side

*Weight used is the same for all movements, all rounds. The suggested weight is between 1# and 5#. Start lighter than you think. If you complete one set, you may increase the weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.

Conditioning:

5 Shuttle runs (25-ft down and back = 1 rep)

10 Strict pull-ups

15 Push-ups

20 Squats

10 Shuttle runs

15 Strict pull-ups

20 Push-ups

25 Squats

15 Shuttle runs

20 Strict pull-ups

25 Push-ups

30 Squats

For time

(18:00 cap)

†Levels:

• Intermediate/70+ Advanced: Rep counts are: 4-8-12-16, 8-12-16-20, 12-16-20-24
• Beginner/70+ Scaled: Rep counts are: 3-6-9-12, 6-9-12-15, 9-12-15-18, banded strict pull-ups OR ring rows

Post results and experiences in the comments