upper warm up

2 sets shoulder dislocations single arm db external rotation incline trap 3 raise

The struggle

2 x 8

3 step iso push up

2 x 2

DB Bench Press

4 x 5

barbell bent over row

4 x 6

single arm push up (dduf)

2 x 8

Bird Dog Row

2 x 8

plate pinch carries

2 x 30

horizontal push pull cool down

2 rounds lying chest stretch 45sec/side thread the needle 8/side childs pose 45sec/side 90/90 lat stretch 1 min/side

lizard to hamstring

2 x 8

foam roller hip airplanes

2 x 10

Duck Walks

2 x 20

Standing banded bird dog

2 x 8

heel elevated Zercher Squat (dduf)

4 x 6

Trap Bar Deadlift

4 x 6

goblet cossack squat

3 x 6

db wood chops

3 x 10

lower cool down

2 rounds singe leg hamstring stretch 45 sec /side box pigeon stretch 1min/side couch stretch 45 sec/side seated forward fold 1 min

shoulder disloctations

2 x 10

T-Spine Reach

2 x 6

Cat Cow

2 x 6

scap pull up

2 x 8

Pike Pushup

2 x 6

Push Press

4 x 6

Chin-Up

4 x MAX

quadruped plank pull

3 x 10

Half kneeling windmill

3 x 8

cool down stretches

2 rounds posterior sling stretch 45sec think about pushing arms and the straight leg foot away from each other as hard as you can pretzel 45 sec hip flexor stretch 1 min single leg hamstring stretch 45sec/side

active mobility

CONTROL 2 rounds standing hip cars 6/side half kneeling windmill 6-8/side hip flexor rock backs 6/side thread the needle 8/side

agility+conditioning

3 rounds max effort box switch lunge 30 sec med ball slams 10 burpee broad jumps 10 suitcase crunch 12 reps 0 rest between exercises 1 min rest between rounds BREATHEEEE

half kneeling pendulum

2 x 10

explosive clamshell

2 x 8

bear crawl med ball push ups

2 x 8

single arm incline bench

3 x 8

Pull-Up

3 x MAX

db Bulgarian Split Squat (glutes)

3 x 10

DB high pull

2 x 8

landmine kneeling rotation

3 x 15

cool down stretches

2 rounds pretzel 45 sec/side couch fascia stretch 1 min (push hands and head to the ceiling) lying chest stretch 1 min/side box pigeon stretch 45sec/side