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
10 Jumping air squats
5 push-up to downward dog
Amrap 25mins
20 Cal Bike/Row/Ski
20 Wall Balls @20/14 lbs
6 Wall walks
You go, i go, one partner working at a time.
10 Strict TTB
60 sec/side Star plank
Rest 30 se
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Score: Total reps
Scaling options
Beginner
Min 1: Cal Bike/Row/Ski
Min 2: Wall Balls @light
Min 3: Inch worms
Min 4: Rest
Intermediate
As written
COMP
EMOM 20 minutes
Alternate between:
– Echo bike @70/60RPM
– Wall Balls @20/14
– Max HS walk
– Rest