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MONDAY 190812

Warm-up:

Individual….

Bike 3 Minutes
Crossover Symmetry

Group…

200m Jog
15 Dislocates
10 PVC Strict Press
10 PVC Behind the neck strict press
Kneeling Wrist Mobility
High knees Down
Butt Kickers Back

Review the shoulder to overhead variations….

Build in load to prep for the workout

 

Fitness:

Every 4 minutes, for 32 minutes (8 sets) for total load:
400 Meter Run
8 L-Seated Dumbbell Strict Presses

Note the load used and reps completed for each set, then total up the load successfully lifted over the course of the eight sets.

 

Performance:

Every 4 minutes, for 32 minutes (8 sets) for total load:
400 Meter Run
8 Shoulder to Overhead

The barbell should be taken from the ground. Note the load used and reps completed for each set, then total up the load successfully lifted over the course of the eight sets.

 

Mobility:

Banded Shoulders
Roll Calves/Hamstrings
Couch Stretch

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