3 rounds:
10 banded shoulder extensions
10 grasshoppers
10/arm plate external rotations @ 5 lbs
Strength
3 sets:
Weighted chin-ups, 5 reps @ 5 lbs
Rest :15
Weighted dip, 7 reps @ 5 lbs
Rest :15
Side-plank, :30 per side
Rest :30
Performance
EMOM for 15 min:
3 strict pull-ups
6 slamballs @ 40 lbs
First two rounds, I was able to do 10 slamballs. Every round after, I went to 6 slamballs.
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