Mobility-Shoulder Prehab
1- Table Work-Thumbs up/down Y’s, T’s, Extension 1×15 each
2- Push up Plus 2×10
3- Hanging Lat Activations 2×10
4- Sleeper Stretch 1×30 secs each side
A) EMOM 20
1- Strict Pull ups (3-10 reps)
2- HS Walk or Hold (You choose distance or time)
3- Strict Dips (3-10 reps)
4- Strict HSPU (3-10 Reps)
B) Run 800m FT
C) Midline Accessory: EMOM 8
Even-Arch Hold w/PVC :20-30 secs
Odd- Hollow Hold w/PVC :20-30 secs
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