-Warm Up-

2 rounds

8 eccentric ankle dorsiflexion

15 plate hops

5 overhead dumbell lunges each side

8 deadbugs

5 bottom half burpees


12 minute cap


Plate Ground to Over Head

Overhead Plate Lunges 55/45

Burpee plate Hops


3 Sets:

1min. of lateral Db raises


Immediately into;

1min. of front Db Raises


1min. of rest

* pick a weight that you get between 12 to 15 reps with

1 Set:

50 Russian Twists with the *heaviest DB you can.

*Left+Right= 1rep

*Shoot for 50/35lb+

*Does not have to be unbroken