Warm Up

5 Min of: Walk 1 length turf, Jog 1 length turf, Run 1 length turf, 10 KGSU

Mobility

• 10/10 T-Spine Floor Trace
• 60s/60s SMR Lats
• 60s/60s SMR Calves

Activation

EMOM x 9

M1 – 5 Pull-ups

M2 – 2 Lengths (short way) across Turf Broad Jumps

M3 – 10 KB Goodmornings

Strength I.

A1. 5/3/3/2 Power Snatch

A2. 12/12 SA DB Chest Press

A3. 1/2 kneeling banded power chops

Rest 45 sec

Strength II.

4 Rounds Of:

B1. 7/7 BB step-ups or lunges

B2. 25 Banded Squat + Row

B3. 20 Mermaid Sit Ups (r)

B4. 20 Mermaid Sit Ups (l)