Kit 161212

ACCESSORY WARM-UP (15)

2 Sets

7 X 1 Arm-Incline DB Bench Press

15 Straight Arm Banded Pull-Downs

5 Parallette Shoot-Thrus + 5 Tuck Rocks

5 Arch to Hollow Snaps

20" 1 Arm Ring Hold

MOBILITY (5)

Shoulder Fix Drills
Inverted Kettle Bell Rotations
Shoulder Opener w/Wall Ball
Banded Shoulder Opener Over Bench
Banded (Low) Shoulder Stretch

MOBILITY II (15)

Every 90″ For 13:30, Alternate Between the Following Exercises:

Min 1: 3 OHS with 3″ Pause in Bottom of Squat and Overhead 

(Focus on End Range Positions)

Min 2: 3 Sotts Press

Min 3:  Inverted Shoulder Opener

TECHNIQUE

Barbell Prep

CONDITIONING (15)

15 Minute AMRAP of Mary Versus DT

9 Deadlifts 75

6 Hang Cleans

3 Shoulder to Overhead

10 Deep Breaths

3  HSPU

6 Pistols

9 Pull-ups

10 Deep Breaths