Pregame:
Shoulder DROM drills
T-spine mobility
Warm-up:
3 rounds:
5-10 Push-ups
3 Butterfly pull-ups + 3 C2B Pull-ups + 3 BMU (the goal is to go UB)
OR
3 Kipping swings + 3 Kipping pull-ups + 3 C2B Pull-ups
Bear crawl 25 feet
Strength:
1) 4x5 Push-press @ 70-80% of 5RM
***
2A) 4x5 OHS @ 70-80% of 5RM
2B) Ring-dips OR Bar dips 4x5, unweighted
***
Conditioning:
3) “Minnie Cindy”
10” AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
***OR***
“Minnie Mary”
10” AMRAP:
5 HSPU (any style)
10 Pistol squat
15 pull-ups