"The Shoulder Punisher"

Warm Up (2 Rounds):

  • 25 Jumping Jacks
  • 10 Jumping Jacks in Front
  • 10 Lunge w/ Elbow 2 Ankle Touch (5/5)
  • 10 Side Lunge (5/5)

Then...

3 Rounds (NFT):

  • Weighted Pillar Plank (30 sec)
  • Banded Lateral Walk (10/10)

Met-Con (5 RFT):

  • 10 Overhead Walking Lunges (45/25)
  • 10 Lateral Box Overs (24"/20")
  • 10 Ball Slams (30/20)
  • 5 Handstand Push Ups
    * Scale to HSPU to a tough Push Up *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Smash Shoulders w/ Ball
  • Lizard Pose
  • Frog Pose
  • Foam Roll