AMMP (activation, mobilization, movement prep)
-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
-Power Clean 4sets x 3reps (185/3) (195/3) (195/3) (195/3)
MRT
A1-Plank w/One-Arm DB Row x 8reps (20/8) (20/8) (20/8)
A2-Asymmetrical Plank Walk x 10steps/side (BW/10) (BW/10) (BW/10)
A3-Dip x 15 reps (BW/15) (BW/12) (BW/12)
B1-Goblet Rear Foot Elevated Split Squat x 8reps (30/8) (30/8)
B2-Dead Bug x 20reps (BW/20) (BW/20) (BW/20)
ESD
-Front Squat x 20s/10s x 8rounds
Core Stability
-Turkish Get-Ups 1set x 3reps/side (40/3)
Recovery/Regeneration
-Foam Roll & Stretch