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