Thursday 09/11/17
A. BARBELL ROLLING
B. BANDS – INJURY PREVENTION
-x10 internal rotation
-x10 external rotation
-x10 elbow extension
-x10 shoulder abduction
-x10 shoulder adduction
-x10 high row + scapular rotation
C. MOBILITY x2
-x20 arm hugs
-x20 scissor swings
-x10 crab bridge + OH reach
-x10+x10 bear crawl
-x5 inchworm
D. EMOM FOR 6MINS
min1: x20 banded pull downs
min2: x8+x8 KB bottoms up press
min3: x8+x8 KB windmills
E. EMOM FOR 6MINS
min1: 60m farmer’s carry
min2: 30sec hang from pull up bar
F. EMOM FOR 6MINS
min1: x3 negative pull ups
min2: 10-20sec isometric pull up hold
G. SKILL WORK
pull ups