Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Lax to Pec and Traps
Group…
15 Dislocates
15 Good Mornings
10 Scoprions
Bear Crawl Down
Crab Walk Back
Review the Shoulder Press
Strength and Skill:
Take 15 minutes to build to a 1-RM Shoulder Press
Fitness:
Complete as many rounds as possible in 12 minutes of:
3 Strict Pull-Ups
6 Strict Handstand Push-Ups or L-Seated DB Presses
9 Stationary Dips
Performance:
Complete as many rounds as possible in 12 minutes of:
3 Strict Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
30 Double-Unders
Mobility:
LAX to Pec and Traps
Roll Posterior
Mash Calves
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