Mobility:

Shoulder IR PAILs/RAILs 2mins passive hold PAILs: Ramp up from 10%-100% /Hold 100% for 10secs

RAILs: Reverse contraction for 10secs Relax into new range of motion Repeat 1x

No Equipment Ninjas

Strength: 5 x submaximal sets of wall facing HSPU

(scale to wall faci n eccentrics or pike push ups)

then:

Every 2min for 5 rounds: 10 tempo z press into 20 shoulder taps

finisher: accumulate 2min in a half supine batwing, every time you break = 10 sleeper PNF each side

Single Arm Samurai

5 Rounds

Kettlebell ladder Snatch + Push press 1 - 4

*Repeat on opposite arm (90sec rest between rounds)

Full KIt Wankers

Shoulder press

Build up to a 10RM in no more than 4 attempts.

Complete 25 reps at that weight in as little time as possible.
Every break, complete 5 strict pull ups
Post (25 rep) time and load

WOD

"Blackjack"

20 down to 1

push-ups

1 upto 20

Abmat-sit ups