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
