Saturday 4/28


Game warm-up Abmat Pizza Game ~5-8 mins PVC Pass through x 10 Downward Dog w/reach x 5/side Quadriped Reach Rotate and Lift x 5/side Specific warm up Scapular Push-up Scapular Pull-up x 10 Ring Row x 5 with 10 second after last reps x 2 sets


A: Strict Pull-up (3 x 8-10 Reps, 20X1 Temp)

Each set begins every 2:30 Note: This workout doesn't have a percentage. If you hit 10 reps, either add weight or lower band resistance. If you hits 8 reps, stay where they are. If you hit 9 reps, shooter's choice whether they want to add or not.

Metcon (AMRAP - Rounds and Reps)

Partner Workout 20 Minute AMRAP: 24/16 Calorie A/B 8 Rope Climbs Split up the work as you need. The scale for the rope climb will be 32 ring rows (4 TOUGH reps at a time) This is going to build better scapular stability.

Extra Work

Metcon (Weight)

2 Sets: 12 reps Prone T's 30 Seconds Rest 12 reps/side Medicine Ball Rotational Throws 60 Seconds Rest Score is weight for the medicine ball rotational throws.


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