Warm Up
General Warm Up:
2 Rounds: 1:00 — :30 Slow Air Squats / :30 Fast Air Squats
1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps
1:00 — Plate Ground to Overhead (:01 Pause OH)
1:00 — Box Step-Ups
Shoulder Focus:
2 Sets :20 Bar Hang -:20 Big Shoulder Rolls Back -:20 Big Arm Circles Forward -:20 Big Arm Circles Backward –
:20 Arms Up & Back
2 Sets: 8/8 Barbell Elbow Punches- 8 Double Elbow Rolls Forward (from back rack)- 8 Behind the Neck Press
Skill
Strenght
3-3-3-3-3 Strict Press*
*Start moderate and build to heaviest set of 3.
Workout
2 Rounds For Time
15 Push Press
25 Box Jump
-Rest 1:00
30 Push Press
50 Box Jumps