DOUBLE UNDER STANDARD Workout:
With a 6 minute running clock complete 3 rounds of: 7 HPC (135/95) 7 Ring dips 7 box jumps Rest for any remaining time of the 6 minutes. Then complete either a 400m run, 400m row or 75 double unders for time (your choice which order but you must complete one of each) Rest for 2 minutes With the 6 minute clock running complete 3 rounds of the same series at 5 reps. Rest with remaining time and then complete the run, row or DU. Complete the same series at 3 reps and another round of run, row or DU.
"Rotator cuff problems can be addressed in training before they ever start by making sure that bench press work is balanced by an equivalent amount of overhead work. For every bench press workout there should be a press workout. " -Rippetoe