B. Mobility
PVC shoulder dislocate
10-12 Repetitions
-As close as you can while maintaining lock out and retraction in the scap
C. Specific
2 sets
5 Cals @hard
3 scap pulls + 5 Beat swings
7/7 Banded Y pulls
Score: Time
TC: 20mins
For time
240 Cal Bike/Row/Ski
160 TTB
*Work one partner at a time. You go, i go style. Partition the work as needed.
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Beginner
4 rounds
20 Cal Bike/Row/Ski
20 V-ups or sit-ups
Intermediate
4 rounds
30 Cal Bike/Row/Ski
10 TTB or 20 Toes to eye level
*Try and challenge athletes to do here what they did on Tuesday in an environment with much more volume expected.
COMP
Each round for time
4 rounds
30 Cal Bike
20 TTB
Rest 4 minutes between rounds