B. Mobility
Foam roller wall slide
10 repetition slow and controlled
C. Specific
3 sets
3 PVC shoulder dislocates
6 unweighted step-up overs
100m Sprint on machine
Every 3 mins complete:
3-5 Wall walks*
*Should never exceed 45 sec
No rest between arms and sets
Points of performance:
– *Hold 1 sec at shoulder before pressing every rep + fast in the way up
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Score: Time
TC: 35mins
Scaling options
Beginner
3 rounds
2,000m Bike or 800m Row/Ski
20 Box step up overs
Every 3 mins complete:
3-5 Inch worms
*Should never exceed 45sec for the wall walks
Intermediate
3 rounds
3,000m Bike or 1,200m Row/Ski
20 DB Box step up overs @1×35/35lbs
Every 3 mins complete:
1-3 Wall walks
*Should never exceed 45sec for the wall walks