MOBILITY/SPECIFIC PREP
Mobility.
Banded OH DIstraction (1 min per side)
Banded Pull-Aparts 10 Reps (red band)
Specific Prep. (Shoulders)
KB Shoulder Complex
7 Bottoms Up Strict Press
7 Windmills
7 Hang Snatch
Complete all movements in succession on the Right arm then the same on the Left arm.
STRENGTH
PERFORMANCE and FITNESS
Push Press
Rest 2 mins between sets (Ascending Weight)
8-8-8-8-8
Session 2, build on previous effort by 2.5-5kg!
CONDITIONING
PERFORMANCE and FITNESS
For Time: (20 min Time Cap)
35/25 Cal Airbike
35 Pull-Ups
35 Box Jump Overs (24″/20″)
35 Med Ball Sit-Ups 9/6
35 HR Pushups
35 KB Swings 24/20
