Bush Dive
Objective: Strength
Warmup:
1) 4 rounds
3x squat to stand
3x Shoulder dislocates with pvc
3x overhead squat with pvc
200 meter run
Training:
1) 8 rounds
3x Overhead squat - increase until difficult but doable or 85% of 1rm
3x shoulder scarecrow
2) 6 rounds
5x dumbell lunge each leg @ 35lbs
3x jumping lunge each leg
3x mantis
3) 6 rounds
8x alligator pushup
4x tarzan pullup
10 sec foam roll It band
