Sarah M.
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A. 2k @70% for warmup / loosen up
B. Weighted Ring Dip – 5×5 – athlete choose heavy across of ascending
C1. Banded face pull
C2: db da row 6-8 reps each side x 3 sets
D.
3 min max cal bike
Rest 3 min
2 min max burpee box jump overs 24/20
Rest 2 min
1 min max front squats 185/123
Rest 4 min
2 min max burpee box jumps overs
Rest 6 min
3 min max cal bike
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Becomplete:
1. 10 min scap work
2. Ghd back extension 3×12
3. Wall squat work – 5 min
4. 5-7 min upper thoracic
5. Crossover symmetry protocol