September 22, 2015

A)Warm up:
500 m row

1 minute accumulated in a squat hold

1 minute/side Couch stretch

1 minute/side banded distraction for overhead position on rig

20 Banded Good Mornings

Scap Activation
B) Every 90 seconds for 12 minutes:

Hang Snatch + Snatch
C) 10 sets: 

100 foot Banded Sprints

-Alternate immediately with a partner then rest 1 minute between each set. I.e. Sprint there, switch, Sprint back, rest 1 minute. Repeat.

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