A) 2 Sets
Rotator Cuff Int. Banded Rotation x10 ea.
Rotator Cuff Ext. Banded Rotation x10 ea.
Hollow Body Push-up Hold x20-30 sec
2 Sets
Half Kneeling Banded Horizontal Press x15 ea.
Overhead DB Walking Lunge x50ft (at warmup weight)
Wall Squat x10
B) 3 Sets
Single Arm DB Windmill x8ea.
Double DB/KB Overhead Reverse Walking Lunge x50ft
Push-up xMax @10×0
C) 3 Sets
30 Sec Max Double Unders
1 Min Max Wall Balls (20/15)
rest 90 sec
30 Sec Max Double Unders
1 Min Max Ski Erg
rest 90 sec
30 Sec Max Double Unders
1 Min Max Front Rack Step Ups (95/65) (Rx 20″/14″ (Rx+ 24″/20″)
rest 90 sec
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