1. Review, as a group, the elements of the pre-class dynamic warm-up.
2. Ayn’s Shoulder Stability series: scap pull-ups x 10, band dislocates x 10, overhead pull-aparts x 10, flyes x 10, lateral pull-aparts x 10, chest-pulls x 10, scap push-ups x 10 (5 min)
3. "Darkseid" Eight rounds for time of 10 Deadlifts 10 Push-ups 10 Sit-ups
Level III: deadlifts @ 225/150lbs, band-resisted push-ups, GHD sit-ups Level II: deadlifts @ 185/123lbs, GHD sit-ups or tuck crunches Level I: six rounds not for time of 5 deadlifts, 5 push-ups, 10 sit-ups
20 minute cut-off.
With time remaining, do your March mobilizations. Have fun!