Prehab
lower body dynamic
overhead mobility
hip flow
MetCon
3 rounds NFT
10 calorie row
10 power snatches 75/55
10 toes to bar
10 overhead squats 75/55
Strength
3-4 sets
8 back squats (:02 descent)
8 box jumps (high)
:40 wall-sit
rest as needed
lower body dynamic
overhead mobility
hip flow
3 rounds NFT
10 calorie row
10 power snatches 75/55
10 toes to bar
10 overhead squats 75/55
3-4 sets
8 back squats (:02 descent)
8 box jumps (high)
:40 wall-sit
rest as needed