Pre class Warm up -
60s banded knight
60s elevated pigeon
60s trap smash
60s pec smash
60s scorpions
Strength - Mad cow is getting hard now so skill work after -
week 5 pressing session
Skill -
OTM x 6 minutes
1- 360 box pike
2- 3 walk walks
3 - 20 shoulder touches
Shoulder endurance
10-8-6-4-2
DB push press @22.5/15
press ups (banded as scale)
* 1 Peg board OR 1 rope climb after each set Or Box Rope Climb As a scale
