Friday – Upper Warm-Up/Movement + Increasing effort MAP Sets
A1. Dowell Pass Throughs, 10 reps x 2 sets, 10 sec
A2. Wall Supported Bridge Hold, 20-30 sec x 2 sets, 10 sec – https://www.youtube.com/watch?v=cv8eiI4THc8
A3. Wall Facing Shoulder Flexion, 20-30 sec x 2 sets, 1 min – https://www.youtube.com/watch?v=nmAJMRe8RZY
B. 5 sets @ increasing effort every set:
500m Rowing
50ft Bear Crawl
15 Russian KBS @ 16/24kg
9 Box Jumps @ 20/24” – step down
3:30 min b/t sets
500m Rowing
50ft Bear Crawl
15 Russian KBS @ 16/24kg
9 Box Jumps @ 20/24” – step down
3:30 min b/t sets