Here is a little video to make your shoulders strong:


For Time:
1000 Meter Row
50 Thrusters (65/45)

15 Bar Muscle-ups

50 Thrusters (65/45)

1000 Meter Row

Hollow Holds

4 x 30 seconds with 30 second rest in between

3×8 Dumbbell Push Presses – don’t go heavy, it’s all about tempo
3×8 Dumbbel Row with knee on bench

Beginners: Jackie – 1000 metre row
50 Thrusters
30 PUll ups

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