Mobilize, then:
and then …
CrossOver Symmetry
CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)
*Please ensure the upper traps are not taking over during the drills above*
Warm-Up Flow
Three rounds of:
400 Meter Run/500 Meter Row
10 Ground to Overhead with a plate (weight is up to the athlete)
10 Donkey Kicks (may kick up to a wall or box if needed)
*Please implement nasal breathing*
A.
Take 10 minutes to build up to your starting weight for your ground to overhead.
B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1: 40-60 Double-Unders
Minute 2: 12-15 Chest-to-Bar Pull-Ups
Minute 3: Max Reps of Ground to Overhead
*Set 1: 185/125 lbs
*Set 2: 135/95 lbs
*Set 3: 115/75 lbs
*Set 4: 95/65lbs
*Set 5: 75/55lbs
C. 3 sets:
1 min hollow hold