Buy In: Run 400 meters. PVC Shoulder Complex x 12. Downdog progression x 3. Lacrosse ball to the upper pecs/subclavius. Elbow mobility work with the barbell. Accumulate 10 minutes of moblity work.
complete 7 rounds for time of:
Run 200 Meters
10 Band Face Pulls (band should be mounted at pullup bar height. pull the elbows back until the band hits your chest and pull the band apart as you retract the elbows).
10 Barbell Curls (33/75) (open the elbow joint completely and touch the barbell to the chest)
10 Overhead Walking Lunges/side (25/45) (knee touches ground, arms locked out).