A) 2 Min Foam Roll
+
2 Sets
Banded Scap Pull Aparts x20
Single Arm DB Press + Windmill x5
Side Laying Thoracic Rotation x10 ea.
Scapular Wall Slides x8 @3131
B) 5 Sets
Push Jerk x2.2 @80% +5-10lb
*Rest 10 sec between each set of 2
C) “Tabata”
8 Rounds Of:
20 Sec Max Cal Assault Bike
rest 10 sec
then immediately into:
8 Rounds Of:
20 Sec Max Box Jump Over (24″/20″)
rest 10 sec
then immediately into:
8 Rounds Of:
20 Sec Max DB Thruster (50/35)
rest 10 sec
then immediately into:
8 Rounds Of:
20 Sec Max Pull-up
rest 10 sec
*Score total reps completed
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