6.15.18

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0-10 Ind Warmup

  • 3 Rounds:
    • 10 Band Pull Aparts
    • 8 Ring Pushups
    • 8 Scap Pullups
    • 8 Scap Pushups

10-15 Mobility

  • Shoulder Band Series
  • Hang with pullup grip, partner presses between shoulder blades
    • 2x:30 each

15-17 Group General Warmup

  • 20 Shoulder Taps
  • 4 Wall Walks
  • :30 Plank

17-19 Workout Review

  • Bench Press
    • Feet, Butt, Shoulders, Head all connected to bench or floor
    • Tight Core
    • Elbows descend at 45°
    • Bar hits at base of sternum
    • Drive back up at same angle

They ARE allowed to kip on the pullups

19-25 Setup/ Warmup to Weight

25-52 "Lynne"

52-60 Cooldown/Scores

  • Foam Roll Lats