CONDITIONING PREP:
10-15 minutes of your choice cardio
Mix in 10-20 UB DU Every 3-4 minutes with relaxed breathing
MOB:
Pec/Scap release with lacrosse ball or super nova
Banded Bully
Hip/ankle mobility based on individual needs
Shoulder prep:
Banded reverse fly’s T-Y-I’s
Crab walks
Primal passthru’s
Bar hang with scapular engagement
Specific prep:
1-3 sets at “race pace”
1 MU
5 Wall balls
10 DU
14 minute AMRAP
7 MU
50 Wall balls 20/14
100 DU
