Fitness
Pull up (negatives) 3-3-3 + 10 jumping pull ups each set
5 minute clock x 2
20 Burpees
250 m row
20 KB swings
AMRAP DU
Rest 2 minutes between rounds
Performance
Weighted pull ups 3-3-3 + max BW strict pull ups each set
5 minute clock x 2
20 Burpees
250 m row
20 KB swings 24kg/16kg
AMRAP DU
Rest 2 minutes between rounds
Sport
10 minutes of shoulder stability practice:
reach roll and lifts
band 90/90 rotations
scapular push ups
15 minutes practicing HS skills:
wall climb, free stand, walking
30 minutes of glut/hamstring mobility practice
