Shoulder Smoke
12 rounds of 50/10 and complete the following 6 exercises 2 times
1. Push-up & straight arm front raise (Sand bag or Med ball)
2. Bear Crawl Sandbag drag-(Crawl over bag reach under body and slide bag forward repeat 3 or 4 times alternating arms and repeat in reverse)
3. Push Up knee to chest, Roll &10 Mountain Climbers
4. Shoulder press & Squat & One Leg Lift (Sand bag or Med ball)
5. Squat / Round the world with sandbag-(Put sand bag on your back, each squat swing bag around your body and place it back on your back.)
6. Jump Squat & Press (Sand bag or Med Ball)