WARM UP
2 Rounds – :30 Go’s
Partner MB squat + toss
Partner standing lateral med ball toss – R/L
Partner standing chest pass
Partner Ab Toss
-then-
2L walking lunges
10 HR Pushups
MOBILITY
:60/60 pigeon pose
:60 tactical frog
:60 childs pose
STRENGTH
1 – warm up set – 10 back squats
A. Series – 3 Rounds:
- 5 back pause squats w. tempo 3-3-1 (105/135)
- 12 partner manual resistance leg curls
- rest 2:00
B. Series – 3 Rounds:
- 8/8 RFE split squats – DB curl
- 15 trx rows
- 15/15 side plank with leg raise
- rest 1:00
STRENGTH ENDURANCE
4 Rounds – clock does not stop
1:00 db step-up-press
1:00 kb goodmorning
1:00 banded chest press
1:00 kb upright rows