06.15.17

Fitness
A.5 sets for time
12 cals on AB
10 DB push-presses
40 reps jump rope
rest 2:00 b/t sets
*score is total work time
*Coach note:
choose weight for push-presses that allow for 12-15 reps fresh
student may choose neutral grip or pronated for push-presses.
B.mobility
-foot on rig X 30 seconds ea
-special shoulder #2 X 60 seconds ea
-bretzel X 60 seconds ea

Performance
A1.L-hang-to-TTB  X 4-5 X 3; rest w/feet elevated glute bridge X 20 seconds
A2.tuck sit X 20-25 seconds X 3; rest w/toggle roll X 10-20
B.AMRAP in 14:00
100 meter sandbag carry @ 60/45
5 wall walks
20 box step-ups @ 24/20
C.mobility
-special shoulder #2 X 60 seconds ea
-bad x 60 seconds ea