WARM UP

3 Rounds:

• 2L lateral band walking
• 20 wide outs
• 5.5. SL jump squats
• 10 turf width side shuffle
• 5 down dog pushups

MOBILITY

1:00/1:00 pigeon pose
:90 tactical frog
1:00/1:00 lying fig. 4

STRENGTH

A. Series – 5 Rounds:

• 2.2.2.2.2. back squats
• 12 slide board leg curls
• rest 2:00

B. Series – 4 Rounds:

• 5 barbell squat clean + press
• 2 L DB lunges
• 15 MB ab toss
• rest 1:00

C. Series – 3-4 Rounds:

• 10.10. lateral box db step overs
• 6 lat pulldown
• 15 db quick rows
• 10 seated db curls
• 15 butterfly sit-ups
• rest 1:00