Warm Up C 15 min

• Mobility A: Hip Capsule Stretch x 1 min ea
• Mobility C: Shoulder Rotator Smash and Floss x 20 ea
• Stability: Banded Hip Extension Lunge x 20 ea
• Dynamic Core: Hanging Leg Raise x 15
• Corrective Stretch: Bird Dog Holds x 30 sec holds3 Rounds or 15 min whichever comes fist

Strength 25 min

• Deadlift 5×3 @ 85%
• Floor Press 5×3 @ 85%

Conditioning