3-5 minutes of workout prep
x-band walks x 20/side
scap pull ups x 10
push up plus x 10
lateral goblet squats x 10/side


A.1 Push jerk + Split Jerk; 5 sets building to a 90% effort
A.2 Single leg RDL x 10/side x5 sets
50 strict press @ 95/65
every time you stop your motion you must do
the following
10 kb swings, 77/55#
AB up to 1300/800 watts

Cool Down
foam roll lats for 60 sec. per side
wall stretch x 60 sec. per leg
cobra pose x 15