MAn up
Bird dog
curtsy stretch
Slider cross
Slider Hip flex-or
Sup-scapular push ups
side to side
ankle rotations
6-8 RDL
15-20 Dips
3x
12 landmine power push https://youtu.be/FCEliuc6cPU minimum 25/45
band Sprint or sled
3x
resting partner does plank (tell your partner when your on 10th landmine press
12 TRX tricep ext
15 landmine RDL 45/75
12 retraction press https://youtu.be/ZdMTY6V9p10
3x
foam roll upper back
find weight for landmine row and landmine power push