...

Prep
3 sets
Pass Thrus x 10 reps
Shoulder CAR’s x 3 per side per direction
Scorpion Stretch Hold x 30 sec per side
Squat Twist and Reach x 10 reps

At Home
A.
4 Sets
Single arm Plank Hold x 30 sec per am
+
Down Dog Toe Taps x 10 per side
Rest 90 sec

B.
5 min Amrap
Overhead Squat x 9 reps stick / PVC / Barbell
Tuck Jumps x 9 reps
5min Amrap
Overhead Squat x 7 reps Stick / PVC / Barbell
Burpee x 7 reps

At the Gym
A.
4 Sets
Single arm Dumbbell Z Press x 30 sec each arm max rep
*choose a weight between 15 and 50# that will get you 10 or more reps each set
+
Start Plank x 20-30 sec per side
Rest 1 min

B.
5 min Amrap
Overhead Squat x 9 reps 115/75
Box Jump Overs x 9 reps 24/20
-Right into-
5min Amrap
Overhead Squat x 7 reps 115/75
Pogo Burpee x 7 reps

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