WARM UP

2 Rounds:

:30
pvc ohs
side plank r/l
pvc good mornings
plank w. alt hip ext.
pvc pass through
plank + reach

STRENGTH

A. Barbell Chain – 5 Sets
*with a moderate weight

• 1 PC + 1 FS + 1 PP + 1 Back Squat + 1 PP
• 5 rounds = 1 set

B. Unilateral workout #1

3 Rounds:

• 12/12 unil. db chest press
• 8/8 unil. trx/ring rows
• 6/6 1/2 knee kb windmills
• rest 1:00

C. Unilateral workout #2

3 Rounds:

• 10/10 alt. pistol squats
• 12/12 sa oh db tri-ext
• rest :30