"Overhead Work"

Warm Up (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull
  • High Knees
  • Butt Kicks
  • Lateral Shuffle

Then...

1 Round (10 Reps each move):

  • Jumping Jacks
  • Push Ups
  • Flap Jacks
  • Spiderman
  • Air Squat
  • Frog Jumps
  • Sit Ups
  • Burpees

Then...

2 x 10:

  • Front Raise
  • Lateral Raise
    * Go lighter on these *

Check out this video if you need extra shoulder work

Strength (5,5,3,3,1,1):

  • Strict Press
    * Adding weight each set *
    * Max reps on the last set *

Met-Con (Complete):

21-15-9:

  • Speed skaters
  • DB Thruster (30/15)
  • Ring Row
    * Over & back is 1 on Speed Skaters *

Rest 2 Minutes Then...

9-15-21:

  • Speed Skaters
  • DB Thruster
  • Ring Row

Mobility (NFT):

  • Smash Shoulders w/Ball
  • Banded Shoulder Distraction
  • Bilateral Shoulder Flexion
  • Couch Stretch
  • Pigeon Pose
  • Lateral Hip Opener
  • Foam Roll (T-Spine, Hot Spots)