Skills/Drills:
Scap Depressions x 10
Seated Arm Swing x 15 sec
Spider-man crawls w/ elbow drop
Strict Pullups x 10
Kneeling Arm Swing x 15 sec L/R
Spider-man complex to vertical twist
Strict Pullups x 10
Staggered Stance Arm Swing x 15 sec L/R
Volume Runs:
EMOM 12:
100 yard sprint @ 75%
All sub 18 sec
Cool Down Progression 1
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