– 2 min to work on: lacrosse ball roll out against wall for front/back of shoulder.
– 2 min to work on: softball roll out of calve and hamstring ( on box/ground)
5 min Amrap: ( need PVC)
– 10 PVC Pass through
– 5 downward dog push throughs
– 10 air squats
– 5 burpees
-5 Sotts press behind head
– 25 min to work
– combo 2 movements
Shoulder Press (7×4)
– this is strict, no legs. Keep core tight and get full lock out
Pistols (5×20 (10 ea leg Alternate))
– working on progressions of pistols.
-Find a good progression that you have Full ROM or close too
– You can use box, rings, pole, counterweight.
3 rounds: (16 min cap)
-25/20 cal row
– For HSPU Modification. If cant do up against wall, Do Barbell Strict press to top of head and back up w/ 65/45.( can lower weight if needed, but shouldn’t be able to do 20 unbroken)