Warm-Up:
Tricep Walks
Shoulder Rehab/Prehab
Strength:
Speed Press or Push-Press: 9 x 3, 45% + bands
1/4 Dips: 3-4 x 6-8
Pull-ups: 3-4 x 4-6
Tri's: 3 x 10-12
Rear Delts: 3 x 12-15
Optional MetCon:
For Time:
50, 40, 30, 20, 10 reps of:
Double-Unders
Sit-ups
*Every minute on the minute perform 1 rope climb*
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