MOBILITY/SPECIFIC PREP
Dynamic Lower Body
STRENGTH
Tempo Overhead Squats
3 Sets of 3
Tempo: 3 Seconds Down, 2 Seconds Pause
Pausing Overhead Squat
3 Sets of 2
Pause: 2 Seconds in Bottom
CONDITIONING
(In teams of two, partners alternate complete rounds until they have finished 5 rounds each of)
PERFORMANCE and FITNESS
10/7 Cal Machine
12 KB Swings 24/20
6 Chest-to-Bar Pull-Ups
