Warm Up:

  • 500m row
  • 10 PVC Pass Throughs
  • 10 PVC Halos (5 ea. direction)
  • 10 PVC OHS Squats
  • 10 Bandy Pull Aparts
  • 10 Bandy Pull Downs
  • 60 sec Forearm Plank
  • 10 Pit Pulls (Lat Pulls)

2:00 min Anterior Shoulder Compartment Smash w/LAX Ball

Accessory Work:
Handstand Hold 3X's max effort, for time
Front Support on the rings 3 X's max effort, for time

Strength H1- Day 2:  

Bench Press, 3X12 set every 3:00 mins... back off a bit in weight and think Speed! ( :
JM Press, 3X12 set every 3:00 mins
Shoot Thru's on stacked plates, 3X12
Foam Roller, BarBell or AB Wheel Roll Outs 3X8