Warm Up

 Runners lunge w/ knee circle 30sec ea. side
grasshoppers x 20
mt. climbers x20
pole hip opener

ankle stretch 30 sec
plyo jumping lunges (land on same leg)

BDD monster walk down
backwards back
lateral walk down
otherside back
BDD fire hydrant x10 ea. side
BDD airsquat x 10 w/ 5 second pause on last

Strengthl

 BS 1x 20
@55% +5#

Strength ll

Pause squat snatch 5 second hold @bot
build heavy (at least 4 heavy sets)

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