Athletes learn how to engage some important muscle groups of the posterior chain.
Mobility: High Lunge Hold , 2 minute Shoulder Drill , Lacrosse Ball (Scapula Inlet , Lat )
General Warm Up: Dynamic ROM , Walking Dynamic Stretch Series
Warm Up: "Barbell Complex" w Push Up
6 - Deadlifts
6 - Bent Row
6 - Hang Power Cleans
6 - Push Press
6 - Front Squats
10 - Push Ups
Strength:
3x5 Bench Press
Metabolic Conditioning:
As Many Rounds Possible 10 Minutes
10 - Sprawl / Sangbag Cleans
10 - Box Jumps
10 - Halo Lungs 5R/5L
Run 200m
