Essentials:
A.
12min
Shoulder Rotation drills x 10 per side per drill
Pallof Press x 15 per side
B.
14 min AMRAP
Partner WOD
Bike x 10/7 cal
Box Jump Over x 10 reps
*One person must do a whole round before switching*
Fitness/Performance:
A.
12min
Shoulder Rotation drills x 10 per side per drill
Pallof Press x 15 per side
B.
14 min AMRAP
Partner WOD
Bike x 10/7 cal
Box Jump Over x 10 reps 24/20
*One person must do a whole round before switching*