Saturday 4/28

Warm-up 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 Strength 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. #workoutoftheday