Warm Up 

  • 20 Partner med ball rotation throws then 2X
  • 10 Pushups
  • 10 Jump Pullups
  • 10 Steps Walking Lunges, 2nd time with 25# plate overhead

Mobility

  • Deep squat with elbow drive 1:00
  • Deep squat with elbow drive then abductors pull knee off each

side for 10 seconds 1:00

Weightlifting

Deadlifts

After warm up set:

1RM X .90 + 10 X .70 for 3, .80 for 3, .90 for 3+

Workout

Weighted Barbell Good Mornings 4X10 8-9RPE 2:00 rest each set

Ab Wheel 3X10 1:00 rest each set

3 Rounds for time (Sprint speed)

Broad Jump Burpees up and back

12 KB swings (24/16)

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