GROUP WARMUP
2 sets –
5 Tempo plate squats
5 Overhead plate stretch
5 Banded pull-aparts
5 T-spine opener

LEG STRENGTH
4 sets -1 front squats + 3 Back squats@70%

OVERHEAD STRENGTH
3 sets -2 strict press + 4 push press @ 60-70%

CHEST AND BACK STRENGTH
3 sets –
5 Tempo pushups
5 Wide grip strict pull-up

MOBILITY
1:00 box stretch
1:00 twisted cross each side