November 21, 2018

A. 3 sets per side 

2 horizontal, 2 posterior Banded VOR-C

6-8 Rotating Thrusters


B. 3 sets per side 

30 sec SA anti-rotation hold with catching*

3-4 SA Push-ups

*flexor bias, for the same arm that’ll do push-ups


C. Work for 12 min

P1: 100 m run

Together: P1: Rotating ball slams / P2: Roating ball pass

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