Warmup: 2 min airbike or 500m Row, then- movement prep with Coach

  1. 15 min to est 2RM Barbell Back Rack Lunge each side
  2. 3 sets- 2RM Shoulder Press, 10 1-arm DB Bench Supported Row each side, rest 2-3 min


-2 min lacrosse ball glutes

-2 min modified pigeon pose