Prone PVC shoulder dislocates
5mins of skin the cat progression
Set rings up at the floor like in the video and have athletes use it at each end range for stability. The goal is to keep tension the whole way through. Use spotters if possible, if this is not possible, the floor acts as the spotter.
For beginners who cannot pass through, use this session to see just how high they can "ball up" the goal for these athletes should be to turn the pelvis over as their knees roll upward.
C2. Specific (Pre-Metcon)
DB step-up overs
5 x 1-3 Knee tucks
(knee to elbows or to hips)
5 x 1-3 Strict TTB
V-ups or Sit-ups
Box step up overs after each round
Toes to eye level or 10 TTB each round
10 DB step up overs after each round
@24/20" + 2×35/25lbs
Yards KB Lunges @32/54