Warm Up
5 Plank-Push Ups
10 Shoulder Discolates
15 Arm Circles
30 Climbers
3 Round
Mobility
1 Min PNF Shoulder Internal Rotation
1 Min Side to Side
1 Min Triceps Stretch (each side)
1 Min Self Hug Stretch (each side)
1 Min Trap Stretch (each side)
Skills
-Dips
1 Top of the dip hold 10 Sec
2 Bottom of the dip hold 10 Sec
8 Rounds of(10 Sec on 20 Sec off)
-Banded Tempo Dips
7 Rounds of
5 Rep
30 Sec Rest
-Banded Triceps Ext.
100 Rep
Conditioning
10 WallBall
20 K.B.S.
30 Sit Ups
40 Double Unders
3 Round
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