Warm Up

• 5 Minutes general walking mobility (coaches choice)
• Line Drills: 20 sec drills + 4 width of gym down backs after each line drill
  • 1-2
  • 1-3
  • 1-4
  • 2-3
  • 1-2-3-4
  • 2-1-4-3
• Stretch
  • 90s Childs pose
  • 60s/60s pigeon pose

Strength #1

a1. 4×8 Barbell Back Squats

a2. 30 banded underhand rows

a3. 15 db shoulder rotation

*rest 60s

Strength #2

b1. 3×12.12.  Kneeling Hip hinge w. side abducted

b2. 3×12 barbell upright rows

b3. 3×15 db skull crushers

*rest 60s

Strength #3

c1. 3 x 10 BB stiff legged deadlifts

c2. 3 x 15 ball leg curls

c3. 3 x 12 db rear delt flys

c4. 12 ab wheel

*rest 60s