WARM UP
5 minutes of joint prep
No shoes please.
A1. Wrap or wrap to wrap step
A2. weighted shoulder dislocates from standing position. I want 10 sec in end range of motion in both positions. x 10
A3. run like a dog x 1/direction
x 3 sets
A. Front Squats @ 35x2
5 reps @ 50%
3 reps @ 70%
1 rep @ 90%
5 sets of 3 70%
B. Strict Muscle up Pushing Practice
Ring Muscle ups practice
either: eccentrics, iso holds, russian dips, ring dips, bar dips (in this order)
C. 4 Rounds for Time:
Double Unders x 50
Push Press 12 75/115 lbs
No comments:
Post a Comment