12 Minutes of Hell

Warmup

-10 Minutes Row/Run at easy pace

-Dynamics

 

Skill

Shoulder Stabilization

-Flys

-Dislocates

-Overhead Squats

-25 Pushups

-V ups

 

12 Minutes of Hell

4 Minutes each exercise 30/30

-Db Push Press/Over head Hold

-Mountain Climbers/Plank Hold

-Air Squats/Parallel Hold

 

Conditioning

4x20/10 Row or Sprint

 

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