A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
1/2 length Spider-Man crawl
1/2 length Duck Walk
Burgener/Thacker warm up
B) 5 sets:
Behind the neck Jerk x 4 @ 80%
Rest 2 minutes between.
C) 4 rounds With a Partner:
1 Partner: Row 500 m for time
2 Partner: Max Shoulder to Overhead Anyway @ 185#/115#
-Switch Immediately after finishing 500 m. No reps after the rowing is completed counts.
*** Individual scoring: Lowest 4th round rowing time and highest 4th round S2OH is your score.
D) Mobility for 10 minutes on any aches and/or nagging pains.
