90 secs/side OH Banded Distraction
Then complete 2-3 sets of:
12 Shoulder Activations
6/side Half Kneeling DB Strict Press
12 Banded Pull Apart
30/24 Cal Row or 300m Run (Tops Wall and Back)
25 Thrusters (95/65)
25 Med Ball Straight Leg Crunches
15 Alternating DB Snatches (50/35 – 35/20)
15 Kipping HSPUs
50 T2B / Hanging Knee Raises
15 Kipping HSPUs
15 Alternating DB Snatches (50/35 – 35/20)
25 Med Ball Straight Leg Crunches
25 Thrusters (95/65)
30/24 Cal Row or 300m Run
Complete 3 sets of:
15/side Banded Side Clams
15/side Side Lying Hip Abduction
Rest 90 secs