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Test your vertical!
Shoulder Touches
Rotator Cuffs
Strength:
Speed Bench: 9 x 3, 50% + bands
RS Press: 4-5 x 8-10
Rows/Lats: 4-5 x 8-10
Tri's: 3-4 x 12-15
Rear Delts: 3-4 x 12-15
*Optional MetCon:
21, 15, 9 reps for time:
Burpee Box Jumps 15/10"
KB Swings 70/45#
*If you do the metcon, cut back on accessory work.
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