Part 1: Bouncy/Inverty
8 min EMOM:
Odd- 40-75 double unders
Even- 45 sec max reps strict hspu
4/3/3 — 4/3/3 — 4/2/2 — 4/2/1
+
8 min EMOM:
Odd- 30 sec max reps box jumps 24/20″”””
Even- 30 sec max reps kipping hspu
13 on all for box jumps
15-13-12-13
Part 2: Boulders for Shoulders
A1. HS walk; 100 feet x3; rest 1 min
* 3 min cap
80ft-75ft-60ft
Started getting really frustrated. I could do decent as soon as I kicked up the first time but lost my efficiency when I would kick up again.
A2. HR Push ups; 20 reps x3; rest 1 min
Had to go wide as my shoulder was not happy at this point
A3. Strict press; 3×3; rest 2-5 min
115-125×2
B1. Elbow on knee external rotations; 12-15×3; rest as needed
B2. Side plank powell raises; 12-15×3; rest as needed
B3. Bent over trap 3 raises; 12-15×3; rest as needed
Was unable to do the same weight in the single arm movements from right to left. External rotation in this plane of motion hurts, in standing it does not. In powell in the down position there was no pain if I turned to a pronated hand position there was no pain but staying in neutral grip it hurt
Part 3: Cool Down Choice
20 min easy aerobic cool down on your choice machine
* 60-75% max HR
I only did 10 minutes and did relaxation breathing, my traps were lit and knotted up and my neck felt like it had a humongous knot that hurt to move