Warm-Up

Band Scapular Retractions

Band Pull-aparts (pronated/supinated)

Band Pull-thrus

Mini Band Hip External Rotation

Band Snatches

All 2x10

CNS Warm-Up

MB Hip Hinge Scoop Toss 3x5 each side

CMJ 3x5

Strength Work

A. Squat Clean (low blocks) 4x3@55/60/60/65%

B. SL Glute Bridge 2x10e

A. SB Reverse Lunge 3x6e

B. TRX Eccentric Rows 3x5@1351

A. SA KB Deadlift 3x5e

B. SL TRX Push-up 3x10

Finisher

Straight Bar Curls x30@75

Band Tricep Extensions x50

Mobility/Stability/Reset Work

Bird Dogs 2x5e

Deadbugs 2x5e

Band Lat Stretch x1:00e

Distracted Couch Stretch x1:00e

Lizard Pose x1:00e

90/90 Diaphragmatic Breathing x2:00 (5@3/5s; 5@5/7s;1@8/10s)

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