STRENGTH: NONE
WOD: (For James Blackwell)
About 20min Cardio-
5min Bike
1min rest
5min Row
1min Rest
5min Run or JR
“Pre-hab day” 2 giant rounds of-
1) 4 way monster walks 50ft
forward
backward
L side
R side
2) plank crankers
1min plank
30sec side plank
30sec other side
1min Superman
3) Shoulder rehab complex w/ metal plates
10 Lateral raises
10 reverse flys
10 external rotaions at shoulder ht
5 windmills/ side
20min