WU:
50 DU's or 100 Singles
10 Boot Strappers
10 PVC Pass Through
10 PVC Halos
10 PVC Good Mornings
30 sec monkey bar hangs on rig
12 walking lunges
30 sec hollow hold
30 Mt Climbers

Mob:
10X's elbow to inside knee squat mob
1 min thoracic ext. on foam roller
2 min athletes choice

Lift:
3X10 Over head squat AHAP- w/ proper form
2:30 rest in between sets. 

2X20 Above the knee Dead Lift

6X DNB Prowler push AHAP

3X8 Hip Ext w/ 3 sec pause at the top of movement.




 

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