PVC/Foam Roll

Dynamic Warm Up –

Bear Crawl – Spiderman Lunge Walk – Knee Tuck/Heel to hip – Inchworm x2

3 rounds – warm up tempo:

20 cal curve run

10 face pulls

5 Green Band good mornings

10 banded pull aparts

FGB:

3 Rounds for total reps – 17m on the clock –

1 minute of WALL BALL SHOTS

1 minute of SUMO DEAD LIFT HIGH PULL (KB Load – 75/55)

1 minute of BOX JUMPS (sub step ups)

1 minute of PUSH PRESS – 75/55

1 minute of ROW (cals)

1 minute of REST

Post:

Group Stretch