Fly Away


  1. Jump Rope 3 Minutes
  2. 10 Shoulder ROMs
  3. 10 Shoulder Presses w/bar


Voodoo Floss Shoulder


Yoga? If you haven't tried you don't know how good it can make you feel!

Lift of the Day:

Shoulder Press
3x5 @ 89% of 1 RM

New Athlete Shoulder Press
20 Minutes

Skills & Technique: (Click below for links to more info)


Fly Away

Run 800m or Row 1k
115 Doubleunders

3 Rounds for time.
Target Time: 16 - 20 Minutes