WARM UP

2 Rounds – :30 Go’s

Partner MB squat + toss
Partner standing lateral med ball toss – R/L
Partner standing chest pass
Partner Ab Toss

-then-

2L walking lunges
10 HR Pushups

MOBILITY

:60/60 pigeon pose
:60 tactical frog
:60 childs pose

STRENGTH

1 – warm up set – 10 back squats

A. Series – 3 Rounds:

• 5 back pause squats w. tempo 3-3-1 (105/135)
• 12 partner manual resistance leg curls
• rest 2:00

B. Series – 3 Rounds:

• 8/8 RFE split squats – DB curl
• 15 trx rows
• 15/15 side plank with leg raise
• rest 1:00

STRENGTH ENDURANCE

4 Rounds – clock does not stop

1:00 db step-up-press
1:00 kb goodmorning
1:00 banded chest press
1:00 kb upright rows