1:00 BANDED SCAPULA RETRACTIONS
50 Unbroken Wallballs (LIGHT WEIGHT)
:10- bench review
Retract shoulder blades in and decompress down
Break at the elbows allowing the bar to descend towards the center of the chest.
Elbows track tight and close to the body.
Allow the bar to make contact with the chest.
Drive through the heels (down and away), butt stays on the bench
Press the bar straight back to your starting position.
Strength- Find 1 Rep Max bench
Teams of 4
AMRAP 16 Minutes
*Waterfall style, once P1 leaves the Ski Erg the next person will start on the Ski Erg. *
Target Score 4+ rounds
Pistol Scale/Modification –
Pistol to target (bench, box etc.)
Sumo Squat Hold
Lying Knee to Chest Stretch