| Warmup/flexibilty | Spend 2 min. e/side w/ LAX ball tracing scapula |
| Strength | 6 sets – e/ arm 50 ft. vertical KB waiters + 5 strict vertical KB press |
| Skill | 5 sets – 50 ft. narrow grip OH walkjing lunge
Every 20 sec. For as long as possible going UB |
| Core | 6 sets of 10 -Tempo GHD situp crunch (count to 5 from bottom to top of each rep) |
Developing Power & Strength through the user of Olympic Lifts and powerlifiting.
