Strength


Core and Shoulder Stability Cycle
Week 1

3 Sets
10 Bottom of Bell up SA Press R/L
50 Ft Bottom of Bell Upright SA stacked over shoulder walk
30-60 Sec Accumulative L Sit Hold (Rings, Hanging or Parallettes)
30 Sec KB Arm Bar Hold R/L

WOD 


800 M Row
then...
4 Rounds
8 PP 95/65
6 Ring Dips 
then...
5 Rope Climbs
then...
4 Rounds
8 PP 95/65
6 Ring Dips 
then...
800 M Row
(20 Min TC)

Mod Key


P: 65/45, Mod Ring Dip, 15 Tarazan Pull Ups
RX: As Prescribed
C: 50 Cal Assault,115/80, 3 RMU

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Shoulder Stretch
Foam Roll

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