10 April 2015

Warm Up:
Dynamics
Shoulder Theraband Activation
T's/Y's/W's
Scap pull ups
Scap push ups

Skill work:
Hollow hold progressions
Hold each progression for 10 secs, do 5 sets total

Ring Row Progressions
3 sets of 10 each progression, do in order shown

3 x 5 Maltese Dumbbell Bench Press (coach to determine load)

WOD:
Full Tabata of each:
Rx: Dumbbell weighted pull ups (strict)
Rx2:  Reg pull ups (strict)
Mod: Elevated ring rows
Mod2: Ring Rows

Rx:  Pistol squats (no more than 3 per side at once)
Rx2:  Air squats