AMMP
-Foam Roller Series x 8 rolls apiece
-Plank x (15s Right Leg off the ground) (15s Right Leg off the round)
-Side Plank x (10s Right Leg Abducted) (10s Left Leg Abducted)
-Yoga Push x 10reps
-Glute Bridge w/Reach x 8reps
-Standing Isometric Wall Hip Abduction x 20s/leg
-Clamshell x 12reps
-Wall Hip Flexor Mobility x 10reps
-RDL Movement x 10reps
-Shin Grab/Frwd Lunge/Elbow to Instep/Hip Lift/Overhead Reach x 15yds
-Walking Quad/Reverse Lunge/Twist x 15yds
-Wall Pick-Ups x 20res
-Band Pull Apart x 10reps
Power
-Concentric Box Jumps x 8reps x 3sets
*12inch box to 24inch box
Strength
A1-Conventional Dead lift (Speed Pulls) 5sets x 5reps (275/5) (285/5) (285/5) (285/5) (285/5)
*done with 65% of 1RM focus on staying tight throughout set and pulling forcefully from floor
A2-Deadbug x 20resp
MRT
B1-One-Arm DB Low Incline Press x 10reps (70/10) (70/10) (70/10)
B2-One-Arm Landmine Row x 10reps (40/10) (40/10) (40/10)
C1-DB Push Press x 6reps (60/6) (60/6) (60/6)
C2-Dual Axis Lat Pulldown (Pronated Grip to Neutral Grip) x 8reps (75/8) (75/8) (75/8)
C3-Kneeling to Standing x 8reps (BW/8) (BW/8) (BW/8)
Recovery/Regeneration
-Foam Roller
-Static Stretch