Warm Up: (15 mins)
Dynamics 1 t&b of each
high knees
walking lunge open to side angle
tiny bunny hops
Dowel: Helicopters and shoulder pass throughs
T spine mobility:
Superfriend stretch
Bow and arrow
Tspine mob with roller and barbell
Lacrosse ball rollout
Other:
Superfriend internal rotation mob
MOBILITY: Work position of Overhead squat and fine tune problem areas
With dowels: Review OHS (5 mins)
Strength: OHS 4 x 4 @ heaviest weight possible 3 mins rest (off racks) (12-15 mins)
RUN: 8 x 200m run 2 min rest (20-23 mins)
SILVERS:
OHS with dowels, working position
Use dowels against the rig to assist
WORK:
5 rnds
200 m run
12 KB swings
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