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wall sit- with 12 sub scap retraction
8 goblet squat 3-3 cadence 10 reps
3x
12 SL band glute bridge https://youtu.be/rXtZxmyKwik 24 if cant do SL
25 med ball inner thigh squeeze
8 elevated sumo squat 4 down -3 pause -1 up tempo
3x
8-12 pullups
12 band resisted situps
barbell rollout https://youtu.be/_ZxfrZoM6rs
3x
db snatch ladder (fast a possible) https://youtu.be/uXfm9ktHRNA
5-5
4-4
3-3
2-2
1-1