MOBILITY
S1. Banded OH Distraction
SPECIFIC PREP
10 Banded Face Pulls
5 Half Kneeling Single Arm Strict Press (KB)
5 Single Arm Bent Over Row (KB)
5 Plank Get-Ups + 10 Slow Shoulder Taps
STRENGTH
Strict Press
4-2-4-2-4-2
Rest as needed between sets.
Example. 40/50 42.5/52.5 45/55
Week 1 of this iteration
CONDITONING
PERFORMANCE
AMRAP 18
30 Double-Unders, 400/300m Row
30 Double-Unders, 3 Rounds of “The Chief”
“The Chief”:
3 Hang Power Cleans 60/30
6 HR Push-Ups
9 Air Squats
FITNESS
60 Single Skips
