Strength
A1 – Back squat
-5-5-5-5 :: 3 sec neg on each rep
*Build up to a heavy 5 reps while taking 3 seconds to get to the bottom of the squat on each rep.
*Leave 1-2 reps in the tank.
A2 – Lateral band walks
– 4 x 10 steps each direction
Workout
10-9-8-7-6-5-4-3-2-1
Wall balls (20/14)
Med ball sit ups (20/14)
*Do 10 wall balls followed by 10 med ball sit ups, 9 wall balls, 9 sit ups.. continue this pattern alternating the two movements until you complete 1 wall ball and 1 med ball sit up.
Mobility
Couch stretch – 1 min/leg