Warm up
3 rounds (7 min max)
10 band pullaparts
10 band passthroughs
10 wall facing squats
5 bent over plate Y raises
Tempo overhead squat
5x5 at 50% of snatch with 3131 tempo (3 down, 3 up, 1 sec pause top and bottom)
Unilateral Overhead Strength Accessory
3 sets of:
3 wall walks with 2 shoulder taps at the top
50 ft. per side single arm bottom up KB overhead carry
Conditioning
For time: 30-20-10 reps of:
Barbell overhead lunges 45/35 lbs
Cal row
Time cap: 10 min
Mobility & Cool Down (10 min)
Quadruped thoracic rotation stretch
Biceps stretch
Lat stretch with PVC
pronated twisted cross
EVF360
Part A
4-5 sets of each movement, for load and quality:
5 KB Turkish situps per side
10 straight arm plate raises
8 DB lateral raises
20 sec superman hold with a PVC pipe in hands
Part B
For time: 30-20-10 reps of:
Single arm DB overhead lunges 45/35 lbs
Cal row
Time cap: 10 min
Note: switch arm as desired
Part C - Mobility & Cool Down (10 min)
Quadruped thoracic rotation stretch
Biceps stretch
Lat stretch with PVC
pronated twisted cross