Intermediate
Perform 3 – 5 shoulder CARs (controlled articular rotation’s)
Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.
Complete 5 single-arm Y raises with a 5 sec pause on each side. Make sure to set your shoulder first.
Strength:
Complete the following every 2.5 minutes for 10 minutes –
3 One arm snatch + reverse lunges / side
Complete a dumbbell snatch, then reverse lunge on both sides to complete one rep on that side.
Muscular Endurance:
3 Rounds –
10 Ring assisted pull-ups (add a box if you can)
10 Dips
10 Oblique v-ups / side
Metabolic Conditioning:
Complete 4 rounds for time –
15 Double kettlebell cleans
Double kettlebell lunges x 60 ft
15 Box jumps
Mobility:
Complete the barbell reach-back stretch for 75 seconds
Complete the pigeon stretch for 40 seconds on each side
Beginner
Perform 3 – 5 shoulder CARs (controlled articular rotation’s)
Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.
Complete 5 single-arm Y raises with a 5 sec pause on each side. Make sure to set your shoulder first.
Strength:
Complete the following every 2.5 minutes for 10 minutes –
4 One arm snatches / side
6 Split squats / side
Muscular Endurance:
3 Rounds –
15 Inverted rows
15 Overhead banded triceps extensions
10 Lateral leg raises / side
Metabolic Conditioning:
Complete 4 rounds for time –
20 Kettlebell swings
Lunge x 60 ft
10 Box jumps
Mobility:
Complete the barbell reach-back stretch for 75 seconds
Complete the pigeon stretch for 40 seconds on each side
