11.06.2018
Warm Up
3 rounds :
3 turkish get up per arm
1:00 plank (20 sec front+ 20 sec side+ 20 sec side)
30 sec shuttle run
Then,
2 rounds
Shoulder opener
Lat smash
3 rounds :
2 Turkish get up per arm (very light)
1:00 plank (20 sec front+ 20 sec side+ 20 sec side)
30 sec shuttle run
Then,
2 rounds
Shoulder opener (30sec L / 30sec R)
Lat smash (30sec L / 30sec R)
Strength
Deadlift; 7x 3 @ 75-80%
Conditioning
EMOM 20:00
1. 7 Strict chin ups OR ring pull ups (weighted if possible)
2. 14 Alternating Pistols (weighted if possible)
3. 1 Turkish get up Left (AHAP)
4. 1 Turkish get up Right (AHAP)
Recovery
4:00/ea (2/2)
Ball tack & floss
Banded overhead distraction
Banded overhead distraction