Old WO (prog IV day 1 with minr changes)

Open-

Front Squats

2 sets of 5 - 105 lbs
1 set of 5 - 125 lbs
1 set of 5 - 135 lbs

Crap Thunder-
Farmers walk- pair of 70 lbs DBs (100 ft)
Swings - 45 lbs DB (20 secs)
4 sets ( did 2 sets non-stop, break for 1 min, then 2 sets non-stop)

Bar Thrusts/Bent Rows: 10 on each arm/sets of 7
Repeated 3 times

Walked uphill (on the treadmill, steep grade) 20 mins.

Shoulder stuff

Release