MVMT PREP
Lax - upper trap | Glutes | Posterior Shoulder | Lats

Frog Stretch & cork screw
Banded Hip Distraction
Banded Scap Retraction Holds
Banded Sumo Stance Hip Hinge Gooving Pattern
10 MINS

STRENGTH BENCHMARKING
1 min / Max Side Plank (pregression bottom leg bent // progression top leg elevated (3 MIN )
1 min Max CTB Chin Up ISO (Pregression TRX Row ISO // progression SCALE UP) (2 MIN)
7 MINS

STRENGTH 2
BB SUMO DL 4 X 15
ALT DBL KB OH PRESS 4 X 12/
3 min X 4

16 mins

QUAD-ZILLA vs TRI-REX
20 Jump SQ, 20 BW SQ, 20 SQ Pulse at Parallel
20/ Jump Lunges, 20/ rev lunge, 20/ Lunge Pulses
15 tri-cep Push Ups (thumb and forefingers make a triangle), 15 wide set PU, 15 Up Down Plank

**Trainer's Choice for Con-AB-U-Lations if done early... ;)

17mins