Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
150m partner jog
20 single unders (w/ partner – same time)
5 elbow to floor stretch (each side)
3 cossack squats (each side)
10 wall angels
**2. Workout Prep**
Allow athletes a few minutes to practice synching up their reps while rotating through each station. Remind them to practice the importance of transition especially in this workout.
AMRAP 4 Minutes
10 Synchro Burpees
30 Synchro Air Squats
50 Double Unders (each, at the same time)
Max Wall Balls (20/14) (Split)
-Rest 2 Minutes between sets-
20 strict abmat situps (no arms)
15 Russian Twists (each side)
10 Pallof Presses (each side)
5 Barbells Rollouts
Unlocking the Front of Your Shoulder
No shoulder IR, no PT? No problem. Lay a barbell on the head of the shoulder, dial pressure up or down as needed, and unlock to your heart’s desire (well, 70 degrees).
The magic is in the agency. As in you the athlete, the agent of change.
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