November 5th

200m Run

PVC Pass Throughs 20 reps

Around the World 10 each way

Shoulder Across 30 secs each

Behind the head 30 secs each

Shoulder Pre hab

10 each way

Lateral, Diagonal, Forward

A.
Strict Overhead Press
* Set 1 – 5 reps
* Set 2 – 4 reps
* Set 3 – 3 reps
* Set 4 – 2 reps
* Set 5 – 1 rep
Rest 90 sec between sets.

B.
Three rounds for time of:
6 Hang Snatches
12  Pull-Ups

Rest 4 minutes, and then…

Two rounds for time of:
12 Push Press
12 Bar-Facing Burpees

Rest 4 minutes, and then…

One rounds for time of:
150 Jump Ropes
30 Push-Ups

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