Wednesday

Mobility Training:

HAM Complex
3x Hip swivel each direction
10x Hip crossovers (legs straight) each direction
6x Backward rolls
5x Shoulder dislocates
10x Cossack squats
10x Plyometric push-ups
6x Hand walkouts
3x Scorpion strikes each side
10x Legs swings each leg

Movement Prep:

10x Precision jumps to 24 inch box minimum distance of six feet
10x Lateral jumps each side
10x Single leg hops each leg
15x Sit-through

Strength:

5 Rounds
20x Pull-ups
30x Push-ups
40x Sit-ups
50x Box jumps 24 inch box