09/09/2017

Pregame:

Shoulder DROM drills

T-spine

Warm-up:

3 rounds:

5-10 Push-ups

3 Butterfly pull-ups + 3 C2B Pull-ups + 3 BMU (the goal is to go UB)

HS walk 25 feet or Bear crawl 25 feet

Strength:

1) 12 minutes to find a 3RM push-press in 5-7 sets with three sets within 90% of 3RM

***

2A) Find a 3RM OHS in 4-5 sets

2B) Ring-dips 5x5, go weighted if possible

Conditioning:

3) 20 minute AMRAP:

400m run

ME Kipping HSPU

1 rope climb

Score is total HSPU