Warmup:
Running Drills
Dynamic Shoulder Prep/Kipping Practice
Strength:
Max Effort Shoulder Press
Conditioning:
Four 4:00 rounds with 1:00 rest between rounds--
20 Pullups (First scale will be number of pullups, then ring rows)
4 laps around Nelson
AMRAP Double-Unders (sub will be burpees)
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