Tuesday September 20th

Strength: Split Jerk 3×4@75%

WOD: 3 rounds NFT

10 plank rows per arm (25% or more Bodyweight)

20 OH Walking Lunges (45/25) – 10/leg

30 Ball Slams (20/14)

100 FT sandbag bear crawl

Shoulder Accessory Work:

2×10 band pull-aparts

2×10/arm Lying DB External Rotations

2×10 seated dumbbell press