Skills/Drills:
Scap Depressions x 10
Seated Arm Swing x 15 sec
Spiderman Crawls w/ Elbow Drop
Strict Pullups x 10
Kneeling Arm Swing 15 sec Left / 15 sec Right
Spiderman Complex to Vertical Twist
Strict Pullups x 10
Staggered Stance Arm Swing 15 sec Left / 15 sec Right
Volume Runs:
EMOM 8:
100 meter sprint at 75%
All sub 18 sec
Cool Down Progression 1
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