WOD:
3x10 Band Internal Rotation
3x5 Side Lying DB Iso External Rotation Holds-10 sec each@7.5kg
Shoulder Rehab Protocol B-
3x10 ES Plank w/1 arm Rollout
10 ES Band Circles
10 ES Side Plank w/ Rotation then Row
10 ES Renegade Cobras
10 Ring Pikes
4x10 Bench Supported Rows@2-20kg-15 Bench Supported W's @2-2kg
4x10 Barbell Curls@40kg
4x12 Skull Crushers-12 Serratus Push@40kg
10x 30 sec Assault Bike
rest 2 min.
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