SWOD (Shoulder Health, unscored) … prep week for Windmills next week
3 Sets:
Plank Turn Bottoms x 16 (8 Each Arm) https://www.instagram.com/p/BMWmgDrjMos/?taken-by=powermonkeyfitness&hl=en
Renegade Row March x 16 steps (8 Each Arm)
*Just the row, no pushup, and each row you finish with the db forward a bit, so the DBs march forward as you row
WOD
4 Rounds:
20 Sprawls
15 Single Arm Russian KB Swings (53/35)
50m Single Armed KB Front Rack Carry
*right side first round, left side second round, repeat
**Sprawl…no pushup no jump burpee, so pop to the top of a pushup, then stand completely up