A. General
3 rounds
10 Banded good mornings
3 Inch worms
10 second Band pull apart hold in extension

B. Mobility

Tall kneeling banded internal rotation stretch
10/10 * Pause for 1 second at the top of each rep

C. Specific

Ring dip positions

3 unbroken sets
10-15 second ring support hold
5-10 second bottom of ring dip hold

The goal is to see the athlete lower into the dip hold from the support position with the hips traveling the same distance as the shoulders.

5 rounds for quality

15 Ring Dips

20 Band Pull apart

rest 1:00 between rounds

"G.I. Jane"

For Time

100 Burpee Pull Ups

3 sets

2 rounds

1:00 Machine of Choice

6 Shuttle sprints @ 25’ (150' Total)

Rest 2 minutes between sets