WARM UP

2 Rounds:

• 25/25 side lying db external rotation (2-3lb max)
• 25 db caption (5-8lb max)
• 1:00 bottom squat hold

STRENGTH AUXILLARY WORK

A. Series – 4 Rounds

• 8/8 barbell SL RDL
• 10/10 KB good-mornings – feet offset (1 forward/1 back – 5 inch split)
• 12/12 SL slide board leg curls
• rest :90

B. Series – 4 Rounds

• 8 barbell high pulls
• 12 kb wall facing squats
• 12 barbell hip thrusters
• rest :90

C. Series – 3 Rounds

• 15 banded I’s
• 15 banded Y’s
• 15 banded T’s
• 1:00 plank
• rest 1:00

CONDITIONING

Row 1500M