A. 5 sets max 15 min

6-8 Sumo Box Front Squat with BB

30 sec. Hollow hold with sport ball between calves*

*actively squeeze to engage adductors


B. 4 sets max 12-15 min

20-30 SA anti-rotation hold flexor bias*

3 3-point Lateral delt raises**

*partner holds band and perturbs gently

**do in internal and external rotation of the shoulder at 5, 3, and 1 o'clock


C. 10-9-8-7-6-5-4-3-2-1

Suitcase Deadlift

Push-up on box/regular/paralletes/clapping