Mobility
- Foam Roll: Lats
- Bar: Shoulder Internal Rotation (Sink Stretch)
- Wall Split
Dynamic Warm Up
- Lateral Tube Walk w/ Trunk Flexion/Extension, 2 gym lengths
- Bridge Up, 30 sec hold
- Back Extensions, 20 reps
- SL Alt Arm 3D DB Shoulder Matrix, 1x10 reps/sides/MP
2. SKILL & DRILL
- KB High Windmill, 2x10 reps (25/18#)
- Forward Roll, 10-15 reps
- Burgener Warm Up
- Skill Transfer Drills
3. STRENGTH
Tues, Wed, or Thur
- Lower: Overhead Squats, 7 sets x 1 reps
- Lateral Tube Walk w/ Trunk Flexion/Extension, 2 gym lengths
- Bridge Up, 30 sec hold
- Back Extensions, 20 reps
- SL Alt Arm 3D DB Shoulder Matrix, 1x10 reps/sides/MP
2. SKILL & DRILL
- KB High Windmill, 2x10 reps (25/18#)
- Forward Roll, 10-15 reps
OR
- Muscle Up Transitions (knee), 3x3-5 reps
- Handstand Holds, 3x15-30 seconds- Burgener Warm Up
- Skill Transfer Drills
3. STRENGTH
Tues, Wed, or Thur
- Lower: Overhead Squats, 7 sets x 1 reps
Thur or Fri
- Upper: Push Press, 5 sets x 5 reps
- Upper: Push Press, 5 sets x 5 reps
4. WOD
7 rounds for time:
7 rounds for time:
- 5 Bench Press (80% of 1RM)
- 10 Chest to Bar Pullups
- 5 Deadlifts (80% of 1RM)
- 10 GHD Situps
Post times and scaling to comments.
Post times and scaling to comments.
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