Basic Prehab/Activation
10 Cal Machine or 150m Run Air runner
10 Passthrus
10 Dislocates per side
90/90 Hipswitch
10 Cat cows
10 Scapula Pushups
20 Plank Shoulder taps
Strength: Week 9 (1 Set ever 3 min)
3 Sets
8 Pause Dumbbell Pushpress
12 Ring Rows
12 Hang Release Pushups
3 sets
1 Set every 3:30 min
8 KB V-Curls to 20m Walk
8/side Dumbbell Drags
30 Sec Weighted Planks
Conditioning (15 min cap)
21-15-9-6-3
Alternating Dumbbell Snatches
Burpee broad jumps (Back and forth)
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