Basic Prehab/Activation
2 min machine
10 Passthrus
10 Dislocates per side
90/90 Hipswitch
10 Cat cows
10 Scapula Pushups
20 Plank Shoulder taps
Strength: Day 2 (Push and Core 3 Sets (12 min cap)
6/side hang clean to press
8/side Hollow body press
10/side Palloff press
(35/20)
2 Sets Midline
20 Toes to rig
20 Plate High arc russian twist
5 Rounds for time: (17 min cap)
2nd Floor Run
10 Hand release pushups
10 Plate Ground to overhead (45/25)
10 Burpee to Plate
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