NEW SCHEDULE… NOTE EVENING ARE BACK TO 6:00PM EXCEPT FOR THURSDAYS

SCALED IN GREEN

NECK OR SHOULDER ISSUES NOTHING OVERHEAD 

Warm up 

• 5 cat cows
• 10 thread the needle 
• 10 ps t spine opener 
• banded shoulder stretch 
• hollow rocks practise for T2B and beat swings 
• 10 beat swings, use shoulder not legs to move on the bar 
• 10 shoulder retraction in plank  
• 20 sec hold on one leg …eyes closed 

Strength/Skill: 4 rounds

• 10 single leg ball slams
•  3 turkish get ups each arm

WOD: #1
10-1 Push Press (135/95) MW if NECK OR SHOULDER ISSUES DO . Land mine presses or medial and front deltoid raises, NOTHING OVERHEAD  
1-10ps  alternating back lunges, use Push Press weight

WOD #2 

14  min AMRAP
7 T2B/ T2R/T2D/ beat swing
7 MBall push up, side to side
7 Pull-ups/ rings or seated band pull
7 Ring Dips/Skull crushers IN SUPINE ADD HOLLOW ROCK LEGS FOR MORE CHALLENGE