4 Rounds:

• 20 Frankensteins
• 20 SL RDL
• 20 Heel to Hip
• 20 High knee Skips
• 10m Side Shuffle
• 10m Side lunge

Static Stretching:

3 Rounds: 30 sec each:

• Pigeon Pose (Right/ Left Leg)
• Couch Stretch (Right/ Left Leg)
• Squat Holds
• Calf/Ankle Stretch (Right/ Left Leg)

STRENGTH:

• Back Squats: 5 @50 3 @60 1 @70 : Continue to Build to a heavy 8RM
• Power Cleans: warm up to 70%: 4×2 @80% -pair w/ Sprint DB (45/35lbs) Step Ups:24/20” 4×10
• Hang Clean Pulls: 4×2 @100% (of hang power clean)