3 rounds of:
10 - Dowel Dead Lifts (Hip Hinging)
15 sec- MB Hollow Holds (Hold Ball)
10/10 - Wall Planks (Face wall in push position, bring hands up on wall and back to push-up position)
Part 1: (15 mins)
A1 - Dead Lift 10-8-8-6-6
A2 - Bottom up 1 arm KB Press 5 x 6/6 (Go light for control)
5 - minute rest and explanation/drill
Part: 2 (15 mins) partner up to share equipment
B1 - Power Cleans - 5x (turf)
B2 - Pull Ups Max effort (try to match or be within one of previous set each time)
B3 - 1/2 Kneeling cable rotation w/ blue pad - 10/10
Positional Stretching & Mobility Drills
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