Tuesday

Mobility:
Shoulder Band Resistance: 10-20
https://drive.google.com/file/d/0B9fk67ZNakmzNWdmdDdlMTR0ckE/view
Rotator Cuff Band Resistance: 10-20
https://drive.google.com/file/d/0B9fk67ZNakmzT3ZGNHY0Q2wxTWc/view

Strength: 
Shoulder Press
3-3-3 (Warm up to about 60%)

Strict Pull Ups/Banded Strict Pull Ups (Scaled)
3x ME (Do not go to failure; stop before reps get ugly; therefore good ME reps only)

Metcon:
500m row x4
Rest 3 min between each
Every second over 1st row = 1 wallball
Every second under = 2 wall ball, you sandbagged the first row

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