WARM UP

5 Minutes General Mobility

ACTIVATION

4 Rounds Each Group – 1st exercise = :30, 2nd = :20, 3rd = :10

• a – wall sits + monster band OH press + squat jumps
• b – partner med ball ab toss + partner squat toss + bottom pushup hold

STRENGTH

A. Series – 5 Rounds:

• 3 back squats w. tempo 3-3-1
• 5 max height box jumps
• 15 db quick rows
• 10.10. landmine rotation
• rest 1:00

B. Series – 3 Rounds:

• 5.5. bar rev. lunges
• 8.8. ice skaters
• 8 lat pulldown
• 10 db pull overs
• rest 1:00

C. Series – 3 Rounds:

• 8.8. db side lunge to db curl
• 5 depth jump to broad jump
• max pulp hold
• 10 plyo push ups
• rest 1:00