Warm up

2 rds

5 wall walks (hands down wall)

10 pvc shoulder openers

15 band pull aparts

20 shoulder taps


2 rds

30 toe raises

30 calf raises (toes on a black and red 55# plate)

20 supine banded knee tucks

20 dead bugs


Wall walk

Perform 8 rds

Between sets

3-5 shoulder to oh


Amrap 14

6 wall walks

12 Box jump overs

18 Shoulder to overhead

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