WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Kb Swing – Back Squat
STRENGHT
Every 60 seconds for 12 minutes
Perform one set until failure of:
2 Back Squats (starting weight is # BW)
Rest 5′ Then:
CONDITIONING
30 – 20 – 10
Kb Swing #24/16
One Arm Rack Kb Walking Lunges #24/16
