MOBILITY:

• Lacross ball elevator scapula 30/30sec
• Lacross ball quadrilatère 30/30sec
• Lacross ball on scap 30/30sec
• Adductor triangle 15/15/15/side
• Gemini thoracic 1 min
• Soft ball Q.L. 1 min/1 min

ACTIVATION:

• Elevation depression scapula X10
• Elastic seated hip ext rot 3X burn / 5sec b/t
• Elastic monstre walk 10/10/10/10
• Calfs extension 10/10/10/10
• Strict Press BN ×10

A. 3 rounds:

• OH BB alt lunges 4/4-3/3-2/2 (first round @65/45)
• BB Thrusters 6-5-4

Rest 1:30

B. 5 Rounds:

• PS 3-2-1-1-1 (60-70-80-90-?%)
• Pullups X7

Rest 1:30 min

C. 3 rounds:

• 7/7X One DB alt Sn 25/15
• 7/7X One Db OHS 25/15
• 35X DU
• 10X TTB