CoreFit
A1. Back Squat 10,10,8,8. 3s on way down, 1s pause at top. Rest 20s
A2. Shoulder Dislocates with PVC 8-12 reps. Rest 3 minutes
+
EMOTM for 16 minutes
7 wall balls
25s DU practice
CrossFit
A1. Back Squat 10,8,6,4. Rest 20s
A2. Shoulder Dislocates with PVC 8-12 reps. Rest 3 minutes
+
EMOTM for 16 minutes
10 wall balls
20 double unders
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