General Warm-Up
300 Meter Ski Erg
followed by…
Three rounds of:
8 Scapular Pull Ups
10 Straight Arm Lat Pull Down
1-2 Jumping Eccentric Negative Pull-Ups
Touching bases with members today, go over that there is a lot of interferance between todays 3 movements. Encourage flexibility in reps and that they may need to adjust on the fly with a preset plan
A.
Five sets of:
Landmine Explosive Rotational Press x 6-8 reps (left)
Rest 15 seconds
Landmine Explosive Rotation Press x 6-8 reps (right)
Rest 15 seconds
Medball Rotating Arc Slams x 10 reps
Rest 2 minutes
B.
As many rounds and reps as possible in 12 minutes:
5 Shuttle Runs (25′ down; 25′ back)
10 Dumbbell Push Press
10 Burpee Box Jump Overs (20″)
Goal: 4+ rounds
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