SP Monday RE-TEST!! 

This workout was originally posted on June 21, 2017!  It was posted AGAIN on 03/19/2018! 

Make sure you go back and check your original scores and see how you have improved!!

PROGRAM A

WARM UP

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

10 Rounds
11 Wall Balls
11 Pull Ups

RX Men: 20#ish Ball to 10'ish
RX Women: 13-15#ish Ball to 9'ish

This workout was programmed before we had AS MANY options.  A good scaling idea would be to do 10 rounds of 7 and 7.

Goal Time: 20 min or less

NOTES:

Pretty simple- but isn't there something just mean about 11 reps instead of 10?

For the wall balls, you will complete a full squat and then use the hips on the stand up portion to help you throw the ball.  Make sure you stand all the way up - almost like you are going to jump with it - to aide in throwing the ball.

When squatting the ball should be held at the chest - and keeping the chest up.  Don't allow the ball to pull you down!  Keep the heels down and the knees out.

If you have low ceilings or do not have a ball, you can switch to a light weight thruster with a single dumbbell or a bar.

For the pull ups - you should choose a style that won't have to be broken up a ton.  You may also choose to lower the number of reps to do unassisted pull ups - but a number that is more manageable each round.  Pick a number that you can do in pretty much no more than 2 sets each time.

So if 11 is too many, switch to 7 (a set of 4 and 3) or even 5 (a set of 3 and 2)!  If you need to less than 5, maybe switch to one of the scales.

You may choose to scale to jumping, ring/trx band rows, banded pull ups, banded pull downs, or if all else is unavailable - a bent over row will work.

And of course if you want to go strict that's awesome too.  You may lower the reps for strict to 7 and still be completely RX!

No matter what type you are doing, just make sure to come to completely open at shoulder and elbow at the bottom and chin over at the top!