08 - 08 - upper strength endurance (again)

Prep -

Shoulder CARs - Spine CARs - Thoracic CARs - Elbow CARs

5 of each

Shoulder Flexion Lift-off + Anti-rotation

5 e/s

Db Internal Rotation Isometric

20 sec e/s x 2

Banded Shoulder Internal Rotation

10 e/s x 2

In between:

Earthquake Push-ups

5

Work -

Buy-in (before every interval)

10 / 30m Bear-crawl

S2OH (shoulder to overhead - Db's, Kb's, barbells acceptable)

21-18-15-12-9-6-3

Single-unders / Double-unders

21-18-15-12-9-6-3 - can replace with Assault Bike Cals or 300m run

Seated Db Cleans

10

Dead-hang

10-20 sec