Fitness
Pull ups (negatives) 3-3-3 + 10-15 jumping pull ups on each set
Rest 90 seconds between sets
2 rounds for time:
100 skip rope
250 m run
20 sit ups
15 Burpees
10 minutes of glut/hamstring mobility
Performance
Weighted Pull ups 3-3-3 + 8-10 strict BW pull ups each set
Rest 90 seconds between sets
2 rounds for time:
30 DU
250 m run
20 DB snatches 40#/25#
15 Burpees
10 minutes of glut/hamstring mobility
Sport
10 minutes of shoulder stability practice:
3 sets:
reach roll and lifts x 6
band 90/90 rotations x 6
scapular push ups x 6
Bar hang w/knee tuck x 30 seconds
25 minutes working Hand stand and Pistol skills
15 minutes of glut/hamstring mobility practice:
lacrosse ball piriformis, medial glut
banded pigeon
