160 min

1.Skill
A. HSW practice for 20 min
B. BMU practice for 35 min
- Progressions
- BMU 2 x 1, 9 x 2 reps

2.JG SC 13.3.2018
A. 3 rounds:
- 10 palm push up
- 10 palm push up, 90"
- 10 extensor push up
- 60 s. shoulder flexion pulses w/bench

B. HS hold practice w/spotter

C. 10 rounds:
- 40 s. max slow wall facing HS shoulder taps
- 60 s. rest

3.Strength from ATP 12.3.2018
Alternate between:
A1. Back squat 8-7-6-5-4
A2. Shoulder press 8-7-6-5-4
25 25 25 26 27

B. 3 rounds:
20 banded good morning
15 superman w/pause
12 reverse hyper