April 4, 2023

Warm up

4 rounds

30 seconds supine banded knee tucks

30 seconds swimmers

30 seconds sky reaches (one side)

30 seconds walkouts

30 seconds sky reaches (other side)

10 minutes

Skill

15 minutes

5×5

Strict chin ups (palms face athlete)

-can be banded/pvc pull-down

15 banded face pulls

10 db curls

Respect the tempo

Emotm 24

Minute 1

4 strict press

Minute 2

Air squat

Minute 3

4 dips

Minute 4

Barbell hops