6 January

Training Session (530a)

A. Mobility/Prep

B. Rehab/Crossover

C. DB Triplet/Back Extensions

D. CrossFit Class

"Shoulder Endurance"
30 Sec OHD BB Hold
Rest 20 Sec
15 Banded Shoulder Press
Rest 20 Sec
10 KB SA Push Press (1.5)
Rest 20 Sec
Max Reps Seated Z-Press (45)
*46 - 45
*91 Reps

"Neo"
3 RFT
21 Pullups
15 S2O (155)
9 Burpee Box Jumps (24)
*6:30

Training Session (1030a)

Jiu Jitsu (90m)