1.29.20

Upper Body Prehab

2-3 sets of

10 Yoga Push Up

10 Prone Snow Angels

10 Scapular Pull Ups

A. Warm Up

3-5 rounds NFT

250/220m row

6 Step Ups 24/20″

20 second handstand hold

B. Strength

4 sets of the following superset

3-5 Elevator bar dip (3 second pause in each position)

10 Strict Pull Ups @ 30X0 Tempo

C. Conditioning

For time:

100 Double Unders

500m Row

40 Sit Ups

300m Row

20 Box Jump Step Down 24/20″

15 Burpee Chest to bar Pull Ups

Coaches challenge:

100 Double Unders

500m Row w/ Damper @ 10

40 GHD Sit Ups

300m Row w/ Damper @ 10

20 Box Jump Step Down 30/24″

10 Burpee Bar Muscle Ups

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