Warmup: 20/20
Extended W/U: DeFranco’s Agile 8
12 minute Rotation 1:
Press, 2×10 @ 40-50% front of neck, behind the neck
Bat Wings, light dbs, 5-7 rounds
Barbell Curls, empty bar, 50-100 reps
12 minute Rotation 2:
Prowler, sprint/run down, walk back (100/50)
12 minute Rotation 3:
Press, 1 set of 10@40-50%
Lunges w/Sandbag/26 lb kb/empty, 3-5 sets of 7-10/leg
Agile 8
