12.20.2023

Mobility
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1️⃣ Half kneeling PVC T spine rotation x 8 each side
2️⃣ Foam roller wall slide x 10 reps
3️⃣ Back to wall shoulder flexion x 10 reps
4️⃣ Prone PVC Y’s x 8 reps
5️⃣ Sidelying T spine rotation x 8 each side 



Strength
push press  Every 75 seconds
3 reps @70-75% x 5 sets 


25:00 EMOM
"Alright"
min 1- 10 alternating DB snatch
min 2- 8 box jump overs 
min 3- 12 lengths shuttle runs (25 feet)
min 4- 45 second gymnastics practice of your choice
min 5- rest