Mon 13-9-21

Power/Mobility - 3 sets of:

- DB split-jerk x 4 per side

- Alternating bent-knee leg-raise x 6 per side

- Side-lying windmill x 6 per side

Strength complex - 4 sets of:

- DB BSS w/ 4 sec. lowering x 5-7 per side

- Towel ham-curls w/ 4 sec. Lowering x 5-8 (Alt: Feet-elevated straight-leg glute-bridge x 10-15)

- SA DB Rows w/ pause x 0-1 RIR (5-12 per side)

- DB pull-through x 5-8 per side

*2.5 mins rest

Conditioning finisher - 6 mins (15 on/15 off):

- DB clean + press

- Sprinter skip

*Switch every min