El Vodka Rap

El Vodka Rap

 

 

STRENGTH:

Rope Climb

B: Lying to standing, 4 trips

I: Spanish Wrap, 4 trips

A: Russian Wrap or Legless, 4 trips

Accessory work: 4x4 prone scapular retraction (20 sec)

CONDITIONING:

As a 2 person team, complete for time:

200 wall ball shots

100 strict pullups

*split reps & movements as desired, only1 teammate working at a time

MOBILITY:

3x5 wall slides, pigeon

*NO CFOKC FOOTBALL THIS WEEK*

 


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