Beyul Training

Workload:

4 Sets of:

A1. Cuban Press x 12 (http://www.youtube.com/watch?v=lGZbZgp0BE8)

A2. Internal Shoulder Rotation MWOD – http://www.mobilitywod.com/2012/07/the-biggest-shoulder-problem-of-them-all.html

Then:

2 rounds of:
B1. 4 Interval Sets of:
30s Double Rope Whips
30s Rest

B2. 2 Sets of:
1 Rope Climb
10 Evil Wheels

*Rest 2 Minutes & Repeat

Notes: The first part is not meant to be done with max weight. It is a great prehab movement for external rotation and the rotator cuff. Be very diligent on the form. Inbetween the sets perform the internal rotation MWOD. Hit this up to open up the shoulders. MAKE SURE TO TAKE A LOOK AT THE VIDEOS!