Video will not upload will be in comments
Group warm up
2 rounds of
20/15cal ski
10 scorpions
bear crawl length of gym
10 shoulder dislocations
strength :-
mad cow week 11 shoulder press
*3-5 single on last weight is fine
accessory’s
3 rounds of
6 pull ups
6 dips
*band to make easier or you can add weight to make harder :)
3 rounds of :-
8 single arm ring rows
8 philly press
3 rounds
gun walk
max press ups Deficit If you can
https://youtu.be/f6-msMaiX8M