Warmup:

Trap / Scap Lacrosse Ball
Thoracic opener
Banded Shoulder Distraction

3 Rounds:
5 / Side Kneeling Press
10 Alternating Spiderman Reach
15 Situps
30 Second Superman Hold

Strength:

Push Press:
4 sets of 6 reps Across

This will be the first week of a 4 week progression. The goal is to increase weight each week so start out with a very manageable weight. This is not meant to be the heaviest you can do for 4 sets of 6 reps across. That will come on week 4. We want to steadily increase over 4 weeks. It is counter productive to go as heavy as you can all the time. We are looking for small changes over time so be PATIENT!!

Conditioning:

5 Rounds:
10 Shoulder to Overhead
40 double Unders
14 Minute Cap

Rx:
135,95
40 Double Unders

Level 2:
Scale to a weight that you could go 15 reps unbroken with completely fresh.
Scaled Reps Double Unders

Level 3:
Scale to a weight that you could go 15 reps unbroken with completely fresh.
80 Singles