Warm Up:
2:00 of choice cardio
6:00 rotation of stations

min 1: DB suitcase RNT reverse lunges x 6 reps each side https://www.youtube.com/watch?v=wDoNvVG7PjU
min 2: KB rack lateral step ups x 6 reps each side https://www.youtube.com/watch?v=dMbbJg2ZVOo
min 3: Thera-band pull aparts x 10 + TheraBand diagonals x 5 each side

Mobility: https://www.instagram.com/p/BtmCfa-jx6r/

1. In all 4's position, pull your arm under and across your body until you feel a good stretch. Hold 5-10 secs.
(thread the needle) Perform 3 sets of holds each side.

2. PVC modified prayer stretch- hold the PVC in a "v" position with your elbows in close. Place your arms on a bench and drop your chest to the ground while you feel a stretch in the back. Hold for 10 seconds. Perform 5-10 reps.

Skill: front squats
6 sets of 2 reps @ 80%
then one set of max reps @ 60%


 30 DB hop overs
10 Devil's press 40/30 35/20