WARM UP

4L side shuffle + 5/5 act. Sampson + 10 air squat – calf raise
4L side shuffle + 5/5 act. Spiderman + 10 down dog pushups
4L side shuffle + 1L inchworm + 5/5 side lunges
4L side shuffle + 1L traveling hamstring stretch + 10/10 side plank crunch

MOBILITY

1:00/1:00 pigeon pose
1:00 Childs pose

STRENGTH

A. Series – 4 Rounds:

• 10/8/8/6 Seated L Floor barbell OH press
• 20 banded speed rear delta flys
• 10/10 thread the needle plank
• rest :90

B. Series – 3 Rounds:

• 15 db front squats
• 8/8 barbell SL RDL
• 12 db oh tri-ext
• max hollow hold
• Rest 1:00

C. Series – 3 Rounds:

• 8.8. db side lunge + curl
• 15 plate forward raises
• 12 db tricep quickbacks
• 10 plank pushups
• rest 1:00