Monday 11/11/19

Warm up:
Jog 200m
10 HR push ups with shoulder mobility reach
10 Scapular pull ups (break up as needed)
10 Lateral box step overs
10 Beat Swings (break up as needed)
10 Squat Jumps

Strength (After WOD): Tempo DB Row
5 x 4 @ (5:2:X:2)
*See notes for details

WOD: “21 Guns” – 21 min AMRAP
400m run
21 Push ups
21 Box jumps
15 Burpees
9 Pull ups

Accessory: Beach Prep
3 Rounds
Bicep Curl 21’s (EZ curl bar or straight bar)
30 sec hollow body hold

Notes: For tempo DB row, athletes will start each rep from slight
scapular protraction. The athlete will first set the scapula by
pulling into retraction (shoulder blade pulled back, then explosively
pull the dumbell toward the rib cage. The athlete will then hold the
top position for 2 seconds. This will be difficult and will
substantially lower the manageable load. The athlete will then lower
the dumbell slowly for 5 seconds and allow the scapula to fall back
into slight protraction before starting the next rep.