Mobility: Banded shoulder distraction 2:00 change body position every :30s

Trap BB Smash 2:00 per side

Warm-up: 2x

200m Row-  100m EZ,100m sprint

10 Sampson Stretches

10 inch worms 5 forward/5 backward

10 PVC pass throughs

5/5 fig 8s

Skill: 5x :30 ME: Strict Pull-ups work on Hollow Body ( use bands to maintain strict pull and hollow body, be in the band before start of 30 sec

2:00 rest

Training Strength

Shoulder Press- 5RM 20 mins to find 5 RM

Suggested warm up- 5@50%, 4@60%, 4@70% then Build

 

Conditioning (GWM)

12 min AMRAP

1 Pendlay Row 135/95

2 Dips

10 DUs (scale DUs bar taps) NO Singles

2 PR

4 Dips

20 DUs

Increase row by 1 and Dips by 2 DUs by 10

Cool Down 3:00 min Row EZ each 100 slow stroke rate down.

Foam Roll Lats 2:00 per side

Foam Roll Pec/Delt 2:00

 

6685333A-2D77-4ECC-8B7F-8BB9168BD678.JPG

Comment