Warm-up
200M Jog
10 Banded Passthru
10 Banded Good Mornings
10 Banded Pull-aparts
10 Banded Front Raises
10 Air Squats
10 Hand Release Push-ups
10 Bootstrappers
10 Thread The Needle w/Reach
Childs Pose Stretch
Supine (Lying) Twist Stretch
Strength and Skill
Every 1:30 for 12:00 (8 Sets Total, 4 Sets Per Side):
Kettlebell Turkish Get-up x 3 Reps (same side)*
* As heavy as you can go with proper technique. This is meant to be an accessory for your shoulder, not necessarily a strength.
Kettlebell Turkish Get-up (3 Rep)
Heaviest weight used for Turkish Get-up x 3 reps
Scoring: Load
FITNESS 20201217
Every 5:00 for 20:00 (4 sets):
.4 Mile Bike
200M Run
20 Medball Clean to Wallball (16/12#)
Scoring: Time
PERFORMANCE 20201217
Every 5:00 for 20:00 (4 sets):
300M Row
200M Medball Run
20 Medball Clean to Wallball (20/14#)
Scoring: Time
Leave a Reply