Warm Up:
Jog 10 laps
Sit in bottom of squat at pole and mobilize for 1 min accumulated (feet 6"or closer together)
2 x 20 overhead throw against wall with dodgeball (throw straight ahead)
1 x 10 Deadbugs
From floor Y's/T's/W's
Shoulder theraband activation sequence
Skill Work: Hanging wipers
rx2: 3 sets Max hanging L-sit straight legged as possible
For 5 cycles:
AMRAP in 3 mins of:
5 Sots Press, 45/35 lbs
5 Ring Rows (False Grip)s
20 Double Unders
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Rx2: Regular grip ring rows
low box step up & downs
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