GROUP WARM-UP
2 Rounds of:
100 Meter run
5 External Obliques opener variation: leg raises
5 T – spine opener
5 PVC prone lift-offs
+Trainer- led bar path drills

BARBELL
Shoulder to overhead complex
5 Sets of:
1 Strict press 2 push press 3 push jerk

STRENGTH
3 sets of:
8 Dumbbell stiff leg deadlift
100ft reverse sled drag

MIDLINE
3 sets of:
:30 Back extension static hold
:30 Hollow hold