Fitness
4 sets:
RDL x 5-8 reps
Bridge hip press w/sand bag x 6
Scapular push ups x 6-8
Rest 45-60 seconds between each
7 minute AMRAP
500 m row (buy in)
Then…
100 m Farmer carry
25 step ups
Performance
4 sets:
RDL x 5-8 reps
Wall climb x 1-3
HS Scapular activation x 6-8
Rest 45-60 seconds between each
7 minute AMRAP
500 m row (buy in)
Then…
100 m Farmer carry 24/20
25 box jumps 24/20
Sport
Rest Day
