Warm Up
1 Foam Roll
2 Flexibility Circuit
3 Mobility Circuit
4 MB Circuit
5 D-WU
6 Pro Agility
7 3 Cone
Work Out
1A Hang Snatch 4x5
1B Side Plank 3x3x10sec
1C Bench Hip Flexor
2A Bench 6x3 (12/1/1)
2B Frog Stretch 3x30sec
3A Inverted Row 3x4 (12/1/1)
3B Rear Delt 3x15
4A Pull Up 3x4 (12/1/1)
4B Band OH Ext x100
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