| Warm up |
| 15 Min DU Practice |
| Skill Practice |
| EMOM 5 |
| 20sec Arch hollow hold PVC |
| WOD Prep – warm up |
| EMOM 25 |
| 1)10 Push ups |
| 2)10 T2B |
| 3)10 Banded ring pull downs |
| 4)10 KB Swings |
| 5) REST |
| Stretch – 3 RNDs |
| Chicken wing Shoulder distraction (Rig) |
| Shoulder distraction (Box) |
| Sleeper Shoulder |
Monday – 23 Nov 2020
