Warm up

2 rounds

length perfect stretch

length walk outs

length bear crawl

length backwards bear crawl

Mobility

45 sec per side Hurdler stretch

90 sec per side Couch stretch

45 sec per side Banded over head distraction

45 sec per side Frog

60 sec per side Banded hamstring distraction

Skill

15-20 minuets to establish x10 x5 x3 RM over head squats

Skill 2

4×8

Nordic curls

Dragon flares

Floor press