WARM UP

3 Rounds:

• 10 Each – Body weight bent over I’s, Y’s, T’s
• 10/10 BW SL RDL
• 5/5 Side Lunges
• 2L Lateral band walk

MOBILITY

1:00 Egyptians
1:00 Behind the back alternating shoulder mobility drill (ask Ryan)
1:00/1:00 Pigeon Pose

STRENGTH

A. Series:

• Bench Press
  • 1 warmup set
  • 4/4/3/3/2
• 6-10 Plyo Pushups
• Rest :90

B. Series – Full Body Circuit x 3-4 Rounds:

• 10 DB Squat Clean + Press
• 8/8 Heavy KB Step-ups
• 15 TRX/Ring Rows
• 20 Med Ball Slams
• 10 Med Ball Pushups
• 20 Banded Kneeling Crunches
• 20/20 Banded Lateral Flexion (side bends – 1 Foot on band)
• Rest – NA