WARM UP
Jogging - 20 secs
Straight leg kicks - 20 secs
high knee tucks - 20 secs
3 sets
Double lunge reaches - 5 each side
Side step and reach - 5 each side
Adductor rocker - 8 each side
Cat/camel - 6
Thoracic rotation - 6
ACTIVATION
Banded pull aparts - 6
Banded overhead - 6
X band walks - 10/10/10
2 sets
CONDITIONING
Banded OH squats x 10
Crab toe taps x 8 each side
Up down plank x 4 each side
AMRAP - 6 mins
STRENGTH
Single arm split squat row x 10 each side
Bent vertical row/pullover x 8 each side
Deadbugs (3 sec hold) x 6 each side
Rest 60 secs
3-4 Sets
Hamstring walkouts x 10
Bench dips/OH extensions x 8-10
Banded or dumbbell curls 1.25 reps x 10-12
Rest 60s
3-4 sets