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 width 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. 4×15 Db Chest Press

b2. 8 Partner nordic hamstring curls

b3. 10 Partner ab toss

Workout #2

3-4 Rounds Of:

c1. 10 Renegade Rows

c2. 25 SL singles (r)

c3. 4/4 SA DB Jerk to drop lunge

c4. 25 SL singles (l)

c5. 20 Monster band tricep pushdowns