Shoulder Strengthening

Hip Strengthening

Warm Up (5 minutes)

  • Jumping jacks (1 min)
  • Wall walks (3 reps)
  • Shoulder dislocates with PVC (2 sets of 10 reps)

Warm Up (5 minutes)

  • Banded monster walks (2 sets of 10 steps forward/back)
  • World’s Greatest Stretch (1 min per side)
  • Standing hip circles (1 min per leg)

Main Work (35 minutes)

  • Z Press with barbell or dumbbells – 4 sets of 6-8 reps
  • Wall-facing handstand holds – 4 sets of 30-45 sec
  • Box elevated pike HSPU – 3 sets of 6-8 reps
  • Seated banded face pulls – 3 sets of 15 reps
  • Scapular pull-ups – 4 sets of 10 reps

Main Work (35 minutes)

  • Barbell Romanian Deadlifts – 4 sets of 8-10 reps
  • GHD sit-ups – 3 sets of 12 reps
  • Sled pushes or heavy prowler drive – 3 sets of 20 meters
  • Reverse lunges with dumbbells – 3 sets of 12 reps (6 per leg)
  • Side-lying clamshells with band – 3 sets of 15 reps per side

WOD (20 minutes)

4 Rounds for time:

  • 15 Toes-to-Bar
  • 20 Walking Lunges (10 per leg)
  • 15 Russian Kettlebell Swings (heavy)
  • 10 Burpees