AMMP (activation, mobilization, movement prep)
-Foam Roller Series x 8 rolls apiece
-Plank x (left leg off ground x 15s)(right leg off ground x 15s)
-Side Plank x (left leg abducted x 15s)(right leg abducted x 15s)
-Yoga Push-Up x 8reps
-Supine Bridge x 12reps
-Wall Hip Abduction x 20s/leg
-Will Hip Flexor Mobilization x 5reps/leg
-Quadruped Hip Adductor Mobilization x 8reps/leg
-Clamshell x 12reps
-Shin Grabs/Forward lunge/Elbow to Instep/Hip Lift/Ovrhead Reach x 15yds
-Walking Quad/Reverse Lunge/Twist x 15yds
-Deep Squat/Toe Grab/Overhead Reach x 8reps
Strength
A1-Conventional Deadlift x 3reps/1rep/1rep/1rep/AMRAP (350/3) (370/1) (385/1) (380/1) (315/1)
A2-Dead Bug x 20reps (BW/20) (BW/20) (BW/20)
Metabolic Resistance Training
A1-Barbell Incline Press x 8reps (195/8) (195/8) (195/6)
A2-Close-Grip Pulley Row x 8reps (180/8) (185/8) (185/8)
B1-DB Push Press x 5reps (65/5) (65/5) (65/5)
B2-Pull-Up x 8reps+ (BW/8) (BW/8) (BW/8)
C1-Anteriorly Loaded Step-Up x 6reps/leg (35/6) (35/6) (35/6)
C2-Reverse Crunch x 12reps (BW/12) (BW/12) (BW/12)
Power
-Concentric Box Jumps x 8reps x 3sets
Recov./Regen.
-Foam Roll
-Active Isolated Stretching