8/11/25

warm up

1 round:

-30 sec Goblet Split Squat Iso/side

-10 Box Step Downs/side

-Band Shoulder complex

-Side Plank hip lift x 10/side

jump/throw

3 rounds:

A1) Seated Box Jump x 5

A2) 5 Med Ball Scoop Toss/side

strength

Back Squat 3x3 @3RIR

accessory/conditioning

3 sets each:

-5-15 Pronated Jackknife Pull ups

-20 Alternating DB Incline Bench Press

-10-20 Band Seated leg curl

-I go, You go