MOVEMENT

Shoulder Warm-up plus Power

3 Rounds

  • Crossover Shoulder External Rotations x 15/side
  • TGU x 1/side
  • MB Rotational Throw x 5/side

CONDITIONING

EMOM for 24 min

Minute 1

  • Assault Bike x 60 sec

Minute 2

  • DB Thruster x 3
  • Hanging Knee Raise x 6
  • Ring Row x 9

Minute 3

  • Rest

Minute 4

  • Row x 60 sec

Minute 5

  • Up-Down x 3
  • Goblet Squat x 6
  • KB Swing x 9

Minute 6

  • Rest

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