WARM UP

1L Ea: traveling air squats, dynamic quad stretch, high knee grab, hip ext. rot., lunges, alt. side lunges

-then-

3 Rounds Of:

• 7/7 – hop off box to side – to single leg stabilization w. 1 second ISO hold
• 15/15 – mini banded high plank with arm reach – forward

MOBILITY

:60/60 monster band external shoulder rotation distraction
:60/60 monster band chest stretch
:60/60 pigeon pose

STRENGTH/POWER CIRCUITS

A. Series – 4 Rounds:

• 4/4 Heavy DB Snatch
• 8 rev. med ball/wall throws
• 8/8 split jumps
• 15 tuck jumps
• rest 1:00

B. Series – 4 Rounds:

• 10 plyos pushups
• 10/10 med ball rotational SA chest pass – wall
• 8/8 speed skaters
• 12 slide board body saws
• rest 1:00

C. Series – 2 Rounds:

• 25 banded UH speed rows
• 8/8 alternating rotational med ball throws
• 25 banded speed curls
• 8 kneeling OH med ball throws
• rest NA