17 Sept 2015- Thursday

Foam Roll/TP/Correctives   
Dynamic Warmup + Agility Ladder or Dot Drill
 
PAP  KB Swings 3x10
Frog Stretch 3x:20 sec
Inch Worm Pushups 3x8
Leg Swings 3x12 ea

T1 Clean + Front Squat 3x4  OR Snatch Balance 3x4 OR Snatch 3x4
Box Jumps 3x5 

T2
Front/Back Squat
  60 ₁      67 ₂             
    8          8
  Band Punch Outs 4x:30 sec ea side
  
 

T3 
Incline Bench 3x8
Dynamic Lat Pull Down (use band) 3x8
Band Good Mornings 3x8
Kneeling Med Ball Toss 3x5
 

Core Circuit
Optional Upper Body (Bi/Tri/Shoulder)
Lower Body Stretch/Foam Roll