2 Sets – Control, focus, isolation!
6 Half Kneeling Bottom Up KB Press/arm
6 Lateral band Walk/side
6 Monster walk (forw/back)
20sec Star Plank (Video Below; Just do 1 side per set. Rotate after set.)
Shoulder Press (3-3-3-3-3)
Build to 3RM
Metcon (AMRAP – Rounds and Reps)
5 Back Squat
7 KB Swings
9 Push-Press Wall Balls
*Select a weight for all 3 movements that will allow you to complete all reps without breaking.
*Back Squat from Floor
*Prime the Back Squat prior to the WOD. Execute all warm up reps from floor, i.e. clean to shoulders, transition from shoulders to back.
*Review Wall-Ball Push Press and KB Swing. Discuss points of performance.