Post chain madness tempo 4,1,1,1
1a) Single Leg Bridge- 3x10
1b) Single Leg KB Deads- 3x10
2a) Dumbell Bent Over Row- 3x10
2b) Dumbbell Rear Delt Flys- 3x10
3a) Hip Extension off GHD- 3x10
3b) Banded or DB fire hydrant- 3x10
4a) Barbell High Pulls- 3x10
4b) Hamstring Curls on med ball- 3x10
Mobility
Spend 2 minutes in Samson w/ banded distraction from rack
Spend 2 minutes in adductor and Glute stretch w/banded distraction from rack
Spend 2 minutes in Goblet squat.
