Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Wall Walks x 2 Alt. TGU x 4 Box Jump/Step Down x 6 Workout of the Day 10 minutes @ 85% of Alt. TGU x 4 Double Unders x 20 Run 250m Rest/Walk 5 minutes 10 minutes @ 85% of: HSPU x 5 or Wall …
Warm Up Row 500m Then 2 Rounds Dislocates x 10 Snatch Grip Push Press x 10 OHS x 10 Snatch Progressions Workout of the Day A. 5 Sets A1: 1 Power Snatch + 3 OHS A2: Box Jump x 5 @ 13X1 A3: Side Bridge x 30-45 seconds per – Rest 60 seconds B. For …
Warm Up 3 minutes Jumprope Shoulder mobility and Scapular stability drills 2 Rounds Scap Push Ups x 10 T Push Ups x 10 Hang from Pull Up bar x 30-45 seconds Strength/Skill A. 4 Sets A1: CGBP x 3-4 reps @ 21X1 – Rest 60 seconds A2: Strict TTB x 4-6 (@3011 if possible) – …
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