2 Sets:

• High Knee/Elbow Ext. Rot. x 10
• TWYIL x 10 ea
• Band Pull a Parts x 10

Strength:

3 Sets:

• Shoulder Press x 5 @21X1 (Up Fast, 1 Sec Pause, 2 Sec Down, 1 Sec Pause)
• Back Ext. x 12-15 @3131 (3 Sec Down, 1 Sec Pause, 3 Sec Up, 1 Sec Pause)

Skill:

8 Rds ea (:20 sec on :10 sec off)

• KB Swing (Heavy)
• Ring Dips
• DB Burpee Deadlift (Hold DB in each hand perform burpee without arm extension) 35/25
• Hollow Rocks

•  10 Minutes T-Spine Mobility