Pregame:
Shoulder DROM (arm circles and arm swings)
T-spine mobility on foam roller
Warm-up:
3 rounds:
5-10 Push-ups
3 Butterfly pull-ups + 3 C2B Pull-ups + 3 BMU (the goal is to go UB)
HS walk OR bear crawl 25 feet
Strength:
1) 12 minutes to find a 5RM push-press -n 4-5 sets
***
2A) Find a 5RM OHS in 4-5 sets
2B) Ring-dips 4x8, go weighted if possible
Conditioning:
3) 12 minute AMRAP:
Run 400m
ME Kipping HSPU
Score is number of HSPU.
Accessory work:
4A) DB Shoulder flies 4x8
4B) 4x8 elevated ring-rows (feet elevated to box, rings set to box height)
***
5A) 4x:45 sec Weighted plank hold
5B) 4x8 Cuban Press