Prehab
20 cal easy row
20 sec wallsit
20 sec lunges
X3
8-12 Back squats reps heavy
12 Banded squats
X5
6 Single leg lowers each leg (low as possible, use a box if necessary)
2 max broad jumps
X4
15 Single leg DB hip thrusts @20% body weight
Max back extensions
X4
Max weighted lunges (heavy, should not be more then 25 lunges all up)
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5 min Assault bike with 5 second sprint every minute 8 Trap bar deadlifts Max pull-ups (under grip) (scale to ring row if need) X3 8 e/s...
10 e/s Lateral band walks 5 inch worms 10 banded squats X3 8 single leg KB Romanian deadlifts e/l(moderate weight) 8 reverse lunges from...
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