MOBILITY: Pec Roll, 1 minute each side. Band Around Shoulder, Hand “Handcuffed” Behind Back, 1 minute each side. Band Overhead for practice with External Rotation of Shoulder, 1 minute each side.
POSTURE AND STABILITY: Handstand Hold, 1 minute.
ACTIVATION: With a partner, Medball Chest Throws – 3 minutes.
METABOLIC CONDITIONING: “Lynne” 5 rounds for max reps of: Bodyweight Bench Press (or what you used 3 and 2 weeks ago), Pull-ups (Strict or Kipping, take your pick! People with shoulder injuries be aware Strict is safer for this workout.)