Warm-up:
3 rounds:
10 windmills
10 Air-squats
Strength:
1) 3X5 Bent Press
3) Find a Barbell TGU 3RM, alternating arms
3A) 90/90 respiration with balloon 4-5 breaths, full exhale and hold 4 seconds, 3-4 sets
3B) L/R hamstring lower ab activation with balloon
3C) L/R sideline internal rotation
3D) L/R sideline external rotation