Warmup: 20/20
Prehab: Choose 2 of 4 and do 3 sets of 10
*Lunges (Knee touch, erect torso)
*Split Squats (Elevate rear foot)
*Squats w.mini band under knees
*Goat Bag Swings (3 sec down, 2 sec up)
Strength: 30 min, Squat
10 min: Doubles and triples working up to 65%ish
10 min: Sets of five between 70 and 85%
10 min: Sets of 8 between 50-65%
Conditioning: 9 min Partner James Paul
3 rounds of
1 min db snatch (35/20), partner pushup
1 min burpees, partner plank
1 min jumprope, partner db swing
