9/29/10 - WEIGHTED PULLUPS & LONG ENDURANCE

1. Warm Up

- Foam Roll

- Run 1000m

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Strength

- Weighted Pullups, 5-5-5 reps

4. Work Capacity - Pick one of the following:
- Row 20 Min, max distance
- Run 5K, for time

5. Mobility

- Thoracic extension with foam roll and KB

- Shoulder flexion and external rotation with band

- T-ball on scapulae with external rotation