IMG_3250

Warm-Up
3 Rounds of
10 Pause Squats
5 Reverse Hand Position Push-Ups
10 Supine Scorpion
5 Over-Under Scap Reaches per side

Mobility
90 seconds Band Lat/Tri stretch per side*
* first 30 seconds static, last minute alternating b/t 5 second active contraction and 5 seconds relax

Strength – Pause Front Squat
1 x 10 w/ bar
1 x 5 @ 35%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
3 x 3 @ 80%

Finisher
2 Rounds (NFT) of Partner Medball Sit-Up series*
Each Round =

10 throws to center overhead
10 throws to left
10 throws to right
10 to chest

* One partner stands and passes the ball while the other performs the series; Use light med ball and make gentle passes to the working partner, focusing on speed of return throw