THURSDAY

SPECIFIC PREP

8:00 minutes for Quality 

10/10 Arm Swings (Forward and Back)

 5 Hollow to Arch Roll

:20/:2 seconds Single Leg Glute Bridge Hold

10 Scapular Push-Ups

CONDITIONING

"Straight Shooter"

35:00 minute EMOM

Min 1: 13/10/7 Calorie Echo Bike

Min 2: 15/15m Crossbody High Low KB Carry 24/16kg

Min 3: 13/10/7 Calorie Ski Erg

Min 4: 10 Shoot Throughs 

Mii 5: 13/10/7 GHD Sit-Ups (or plate Situp)

Min 6: 40m Heavy Sled Pull

Min 7 :Rest

Shoot throughS on  Parallettes

Move GHDs onto Rubber