COMPETITION – UB HORIZONTAL & VERTICAL PRESS

Intention: Shoulder health, to get strong in all ranges of shoulder movement.

Prep: foam roller thoracic, trap release, pec release, KB shoulder 90/90, shoulder CARs, Squat mobility, brace practice for wall balls.

3 sets for strength
A1) BB / DB Strict press x 8-10
(if limited shoulder range use Viking press)
A2) DB Bench Press x 8-10

B) Aerobic Capacity – Nasal Priority – 4 rounds – 45sec / 15 sec

– DB Push Press (50% of A series)

– Cal Ski

– Wall Balls (goblet squats)

– Cal Bike 
**competition! hold onto the same or get more cals each round while maintaining nasal breathing.

C) Finisher – Calf raises
15 – 20 per leg x 3 sets