Fitness and Performance
15 minutes of shoulder stability practice:
3 sets
reach roll and lifts x6
band 90/90 rotations x6
scapular push ups x6
25 minutes of testing:
Pick:
5 minutes to establish KB score
5 minutes to establish 500 m row score
15 minutes to establish 5RM Back Squat
10 minutes of glut/hamstring mobility practice
Sport
EMOM x 10
Clean + Push press + Push jerk @ 60-80% of PP
HBBS 5-4-3-3-3 @60-80%
