Warmup
Mobility bar:
- 8/8 lateral flexion stretch
- 15 sumo squat + press (on way down)
- 15 good mornings
- 20 pass throughs
- 8/8 alt. hamstring stretch
+
2 turf lengths inch worms
Activation:
3 Rounds of:
a1. kb complex of: 5 goblet squats + 10 kb swings + 5 pull ups
a2. 10 db rear delt flys
a3. x4 speed ladder (high knees + skiers + lateral in-in-out-out (l/r))
Workout #1
“you go I go”
b1. 4×5 Heavy deadlifts
b2. 8 Partner nordic hamstring curls
b3. 10 Partner ab toss
Workout #2
3-4 Rounds Of:
c1. 6 DB chest press
c2. 25 SL singles (r)
c3. 4/4 SA Jerk to drop lunge
c4. 25 SL singles (l)
c5. 20 Monster band tricep pushdowns