122715

Warm Ups
3 Rounds
15 Ab Mat Sit Ups
Shoulder Rotation or Activation
Lower Body Stretch

Bent Arm Strength :
3 Rounds
12 #50 BN BB OHP
12 #40 DB BOR (seated+diag)
-then-
3 Rounds*
00:40 #30 DB BP (Max reps)
00:20 rest & prepare next
00:40 #30 DB Bilat Isometric Lying Row (False Grip)
00:20 rest & prepare next
*GOAL: 8 Min with #45-55 (estimate elite @ #75)

Tactical
00:45 of K turns/switches
03:30 K Template 1
00:45 of K turns/switches
03:30 K Template 3 (Punjo Grip)
00:45 of K Templates in Left Hand