A Fragile Shoulder 14/ROM WOD 55

WOD:
4X10 Band External/Internal Rotation

Shoulder Rehab Protocol A-
3x5 ES Hand Lateral Walking w/MB 30 sec rest
    10 ES Mt. Climber on Rings sec rest
    Band Alphabet
    10 ES SL RDL W/ Diagonal Lift@15lbs MB 30 sec off other side 30 sec off
    10m Bear Crawl

 10 min. EMOM-3 Pendlay Rows@80kg

100 Barbell Curls-Rest as needed, but not longer than 20 sec.

100 Band Tricep-Rest as needed, but not longer than 20 sec.

5x4 Min AMRAP:3 Min Rest In between Rds:

5 Box Jumps 30 inch

5 Cal Air Bike

5 Cal Row

5 Box Jumps 30 inch

10 Cal Air Bike

10 Cal Row

5 Box Jumps 30 inch

15 Cal Air Bike

15 Cal Row

5 Box Jumps 30 inch

20 Cal Air Bike

20 Cal Row.....

After each set start where u left off...

29 cals of the 35 cal bike set

ROM WOD-"Get Down"