• General Movements: Unit Foundations
• Shoulder Rehab / Pre hab Circuit
A. Upper Body Strength Conditioning
A1. Single Arm DB Snatch (from hang) 3 x 3 + 3 -Prog
A2. Floor L- Sit BB Press 3 x 8 -Prog
A3. Ring Rows (feet may be elevated) 3 x 8
B - 3 Rounds
B1. Bench Press 2-3-5 @ bodyweight
B2. Strict Pull ups 2-3-5 : an external load may be used.
* Complete 2 x bench then 2 x pull ups into 3 then 5 rest 90sec repeat for 3 rounds.
In 3s working in a relay format, complete 5 rounds each, focus on hitting the air bicycle hard and
10cal x Air Bicycle
20 x Double unders / 40 x Singles - Skipping