Foam Roll/TP/Correctives
Dynamic Warmup + Agility Ladder or Dot Drill
Med Ball Slam x 6
Long Jump or Single Leg bound x 5 x 3 Rounds
Front/Back Squat 8x3 Reps on the minute, 61-67% (Fast)
Upper Back or Lat Stretch x3x2sec ea side ea set
Heavy Barbell Row 5x5
KB Goblet Squat or DBL KB Rack Squat 3x5
KB Single Arm Clean and Press 3x1-3 ladder; one set= 1 rep ea arm, then 2 reps ea arm, then 3 reps ea arm
Single KB Farmers Walk- Heavy x60 yds
Optional Core Circuit
Lower Body Stretch/Foam Roll
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