2 or 3 Sets:

Banded Lat Stretch x 60 seconds each side
Banded Hip Flexor Stretch x 60 seconds each side

Followed by…

2 Sets:
Banded Good Mornings x 20 reps
Reverse Snow Angels x 10 reps

A. Strength
3 sets
Station 1 – Sandbag or Kettlebell Front Squats x 10 reps
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each
Station 3 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)

B. Conditioning

3 rounds:
Against a 3-minute running clock…
Row 500 Meters
Max Reps of Wall Ball Shots
Rest 2 minutes between 3 min sets
Record number of wall ball shots completed for each set.

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