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Warm-up:
- Quick foot drills
- 4 way leg swing
2 SETS
- Walking Plank x 3 ea.
- Toe touch crunch x 20
- 1 leg glute bridge x 6 ea.
UPPER PRESS:
1. Bench Press x 8 @50%
ss: Bretzel 2.0 x 6
2. Bench Press x 6 @60%
ss: Bretzel 2.0 x 6
3. Bench Press x 4 @65%
ss: Bretzel 2.0 x 6
4. Bench Press x 4 @65%
5. Bench Press x max @60%
LOWER/UPPER PULL
1. Pull-Up x 10
ss: SL Squat to bench x 8ea. @25lbs
ss: Box Jump x 4
2. Pull-Up x 10
ss: SL Squat to bench x 8ea. @35lbs
ss: Box Jump x 4
3. Pull-UP x 10
ss: SL Squat to bench x 8ea. @ +45lbs
Posterior Chain/Vertical Press
1. O.H. Press x 8 @60%
ss: single leg RDL x 8 ea. (U-choose)
2. O.H. Press x 6 @68%
ss: single leg RDL
3. O.H. Press x 6 @75%
ss: single leg RDL
MOBILITY:
8 each
- Alternating shin box
- Bent knee hamstring stretch
- Heel sit thoracic rotation
- Quadruped adductor stretch
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