FREITAG

A. 2 rounds

10 Planking arm circles

10 scapula pull-ups

then

Practice one of the following:

I) Shoulder shifts/taps

II) Lateral N2W HS walking

III) HS walking

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B. Work for 20 min

20 sec /side flying plank

3-4 /side rotational med ball slams (video at 3:00 min)

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C. 5 rounds

10 DKB thrusters or snatches

10 1/2 wall climbs

10 twisting beat swings /high knees / toes-to-bar