A Fragile Shoulder 10/ROM WOD 54

WOD:
3x10 Band Internal Rotation
3x5 Side Lying DB Iso External Rotation Holds-10 sec each@7.5kg
2x10 Each Direction Codman Exercise@12kg

Shoulder Rehab Protocol A-
3x30 sec Hand Lateral Walking w/MB 30 sec rest
    30 sec Mt. Climber on Rings sec rest
    30 sec Band Alphabet 30 sec off other side 30 sec off
    30 sec SL RDL W/ Diagonal Lift@15lbs MB 30 sec off other side 30 sec off
    30 sec Bear Crawl

10 min. EMOM- 5 Deadlifts@125kg
3x15 Bulgarian Split Squats@45kg
2 min AMRAP-Std Calf Raises@45kg-107 reps

Every 30 sec OTM 4 KB Jumps@24kg
10x 10M Backwards Sled Run@50kg rest 30 sec

ROM WOD-"Dont Back Down"