Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Scap Push Up x 5
- Dislocate x 5
- Deadhang x 30 seconds
Workout of the Day
A. 4 Sets
- A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds
- A2: Side Bridge x 30 seconds per – Rest 60 seconds
B. 3 Sets
- B1: Active Arch Bar Row x 6-8 @ 2111 – Rest 60 seconds
- B2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
C. Every 90 seconds, for 15 minutes (10 Sets)
- KBS x 10 (Heavy)
- Push Up x 10
D. Take 3 to 5 minutes to work on Shoulder Internal Rotation Mobility
