Monday 11-18-13

Warm up

Double Unders

10 OHS

Shoulder mobility 

Dynamic stretches

Strength

Push press

3-3-3-3-3

Conditioning

6 min AMRAP

6 Pull ups

6 Wallballs (20#/14#)

rest 1 min

6 min AMRAP

6 Shoulder to OH (95#/65#)

16 Double unders

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