Warm-Up

5:00 General Mobility

Activation

1st Set 90 sec ea

• wall sits
• push-up bottom hold
• v-sit hold

2nd set 60 sec ea

• wall sits
• push-up bottom hold
• v-sit hold

3rd set 30 sec ea

• air squats
• plank push up
• v-sits

STRENGTH

A. series: 4 Rounds

• A1. 8 Strict BB Press
• A2. 10/10 Banded Lateral Hops
• A3.12-15 Banded Ring Dips
• A4. 12-15 TRX Rear Delt Flys
• A5. 20 Ball Exchange

B. series: 3 Rounds

• B1. 15-20 Plate Deficit Pushups
• B2. 3/3 Turkish Get Ups
• B3. 8/8 SL Box Jumps /or/ SL Squat Jumps
• B4. 15/15 Side Plank up/down

C. Series: 3 Rounds

• C1. 8.8. Rev. Lunge + DB OH Tri-Ext
• C2. 10.10. DB Side – Forward Raises
• C3. 15 Bench Leg Drops