Mobility

  • Hip External Rotation Sequence

Warm Up X2

  • Jump Rope 100x
  • 10 Steps Duck Walk
  • 10 Push ups
  • 15 KB Swings
  • Alligator QM up and back

Weight Training

Front Squat after warmup sets: 75%x3, 85%x3, 95%xmax reps

Workout

3 supersets, 1 min rest:
Ab wheel x10
Glute Ham Raise x10
 

For time: row 500m
Then 3 rounds:
10 slam ball
10 DBPP

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