A) Warm Up
Tabata (alternate two movements)
OHS with Dowel
Burpee
8 total rounds (4 of each)
Then
2R:
5 thoracic rotation
5 band pull aparts (https://www.youtube.com/watch?v=73Dm-j5wYIc)
5 Pallof press ea. side (https://www.youtube.com/watch?v=0UeD7T0U1gY
B) Strength
3 x 5 OHS (65%, 75%, 85%)
C) Met-Con
6x, treat like a circuit 30 sec on, 30 sec off.:
1 – 25 m sled drive (90/50)
2 – Sit ups
3 – D-ball over the shoulder – your choice
4 – Lunges w/plate OH (45/25)
Recommended Mobility
3x:
1 min lat rolling
45 sec chest stretch
1 min couch stretch
1 min glute stretch or roll
