WU:
100 Dubs or singles
10 Lunges (any style)
10 Inch worm
10 split to overhead
10 Broad Jumps
BANDED MOBILITY
Strength 1:
Find a max 3 Position Clean.
**Floor, Top of Knee, Hip**
(Touch&Go. This is not power clean practice. Squat every time.)
Strength 2:
Find a 3 Rep Max Overhead Squat.
Conditioning:
7 x 200m Row SPRINT + 100m Relaxed row
(2100m total)