Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
2 Rounds (each)
Partner Rowling
*synchro burpees for every meter over/under (Max of 5 penalty burpees)
-into-
5 min AMRAP
30-sec jump rope
6 lunges (in place)
5 synchro v-ups (each side)
5 scap pull-ups
**2. Workout Prep**
1 set (each)
15 Sec. Row (workout Pace)
4 Jumping Split Lunges (total)
2 Knees to Elbows + 2 Toes to Bar
Days of Thunder
Teams of 2 (1:1)
10 rounds (each)
12/10 Calorie Row
10 Alternating Jumping Split Lunges (5 each leg)
8 Toes to Bar
Accessory
1 min quad smash (each side)
1 min seal pose (each side)
1 min palm smash w/ lacrosse ball (each side)
Shoulder Rotation Capacity
https://www.youtube.com/watch?v=Ys6kVBuwyC4
⚠️Upgrade Alert⚠️ The push up plus is a good movement for engaging the serratus and shoulder complex, but there are some limitations to being in that closed chain environment, specifically as it pertains to rotational capacity.
Here are a few open chain alternatives you can try that will have implications to your bench press and other movements that involve the press shape/archetype. Prioritize rotation!
