2 Rounds:
15 Scap Push Ups | 10 Sit Ups
15 Shoulder Taps | 10 Barbell Good Mornings
15 Push Ups | 10 Barbell Deadlifts
WOD: Body Armor A:
3 Supersets
30s Max Double DB Floor Press @ 50/35
After Each Set 1 Minute banded Pull Aparts
2 Minutes rest between Rounds
Body Armor B:
3 Supersets
30s Max Deadlifts @ 315/225
After each set 1 Minute Front Rack Hold @ 185/125
2 Minute rest between rounds
Bulletproof Shoulders:
Replace Floor Press with Shoulder Taps. Everything else stays the same.
Bodyweight:
30s Max Push Ups
After each said 60s Scap Retractions
2 minute rest between rounds
30s Max Good Mornings
1 Minute Plank after each Set