Friday

Warm-Up:

10 reps each arm, Backward Arm Circles
10 reps each arm, Forward Arm Circles
10 reps, Backward Double-Arm Circles
10 reps, Forward Double-Arm Circles
10 reps each side, Corkscrew Shoulder Twists
5 reps each direction, Plank Roll
10 reps, Pass Throughs (PVC or Bands)
5 reps each direction, Windmills (PVC or Bands)
10 reps, Band Pull Aparts (Palms Down)
10 reps each direction, Diagonal Band Pull Aparts (Palms Up)

WOD:

Push press 3-3-3-3-3-3-3 reps

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