Warm Up

Shoulder Mobility
Duckwalk – Frog Jump x 1
Bearwalk + Catcrawl x 1
Inchworm push up x 1
1 min DU

 
Skill

Wall facing HS ALAP x 3
– Point toes to wall so the ankles are 90 degrees to the wall
– Try getting toes off the wall
Wall walk x 3
HS Shoulder tap 2 x 10
(ALAP – As Long As Possible)

 
Strength

5 X 5 Back Squat 85%

 
Conditioning

CF.2015.10.06 PERFORMANCE/ FITNESS
10 Rounds of
5 Chest to Bar
10 Push Up
15 Airsquat