Warm Up:
- 500m Row
- 10 PVC Pass Throughs
- 10 PVC GM's
- 10 PVC OHS Squats
- 12 steps overhead lunge
- 8 T2B
- 4 Burpee Broad Jumps
- 500m Row
Mobility:
3:00 min banded pigeon (90 sec each side)
Strength :
Dynamic Effort .
9X3 Box Squats Start at 50% 0f 1RM add resistance bands
6X3 DeadLift 60% of 1 RM add resistance bands
Accessory Work:
3X12 Weighted Good Mornings
3X8 GHD Sit Ups
3X6 HEAVY DB shrugs
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