ScapWork:
Preparation Sequence
5-8 reps at 3 positions (eyes – hips – ankles)
- Y
- T
- M
- Windows
- Press
Kettlebell Complex:
2 Rounds
- 5L – 5R – 4L – 4R – 3L – 3R – 2L – 2R – 1L – 1R
L – arm
- Clean
- Press
- Squat
- Swing
R – arm
- Clean
- Press
- Squat
- Swing
ScapWork:
Compensation Sequence
- Y-T-M, x10 fast
- W-Y, x10 w/ :02 NEG
- Archer, x10 L+R
- Angels, x20
Plyo Test1:
- Triple Broad Jump – 3 consecutive jumps for MAX distance (NO PAUSE)