31 July 2019

Warm-up
Double Under Practice
- 100 or 2 min practice

Mobility
Shoulders:
i. 1:00/side Sub-Scap Smash (roller / ball)
ii. 1:00/side Pec Minor Stretch (roller / bench)
iii. 1:00 Extension Stretch
iv. 2x7 T's - prone, head on Abmat - retract scap
v. 2x5/side Y-Rotations

Weightlifting
Bench Press (3x8 @ ~75% 1RM)
REST 3-4:00 between sets ...

Metcon
21-18-15-12-9-6-3
Kettlebell Swings (70/53#)
[GHD] Sit-Up Med-Ball Throw (20/14#)
GHD/Feet to wall for sit-up throws, throw as high as possible, try for wall ball target ... (can "anchor" feet ...)
options:
- switch with partner as required / desired ...
- modify weight as needed ...
Rx+= solo, GHD, 20/14# @ 10/9' ...
Time Cap: 22:00