Warmup: 500m row, then- movement prep with Coach

  1. 1 Deadlift every 30 sec x 12 min. Add weight from last time completed if possible.
  2. 3 sets- 5RM Weighted Chin-up, 8 Partner Hamstring Curls, 4 Depth Drop to Vertical Jump, rest 3 min.


-2 min modified pigeon pose

-2 min lacrosse ball glutes