Warm-Up:
Roll Out Upper Body/ Hips/ Glutes
400m Run or 500m Row

Dynamic Flex:
– Leg Swing Lunge w/ Lateral Flexion
– Reverse Lunge w/ Twist – arm up
– Heel Walk
– Lateral Lunge
– A Skip x 2
– B Skip x 2
– Jog 1/2 speed down/ back x2
3/4 speed

Activation/ PreHab:
1.) Half Kneeling KB Press (moderate wt): 2 x 6E
2.) SL MB Catch: 2 x 8E

Olympic:
– Power Clean: 2×3@50%/ 3 x 3 @ 70%

BASELINE TESTING DAY 2:
Oxidative Capacity Test: “Jerry”
For Time:
1 Mile Run
2k Row
1 Mile Run

Recovery:
Banded Ham/Hip
Wall Calf/ Piriformis