5.11.2016

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

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