FITNESS
A. Plank w/ alternating shoulder taps
5×10-20, alternating; Rest 60-90s
Training notes:
•Avoid torso rotation as much as possible during plank.
B. 18-15-12:
Double DB shoulder-to-overhead
Assault bike/row calories
Double DB front squats
Assault bike/row calories
Training notes:
•15 minute cap.
•Choose a moderate load on the DBs.
Record time.
PERFORMANCE
A. Wall-facing shoulder taps
5×10-20, alternating; Rest 60-90s
Training notes:
•Only do the shoulder taps if you’re capable of getting into a good wall-facing handstand position.
B. 18-15-12:
Double DB shoulder-to-overhead (50/hand – 35/hand)
Assault bike/row calories
Double DB front squats (50/hand – 35/hand)
Assault bike/row calories
Training notes:
•15 minute cap.
Record time.
