Active Warmup
4x6 one legged skips
Lifting
Squats- 3x8 @ 185
One legged RDL- 3x10 @ 35
Backward DB lunges- 1x10 @ 40
2x10 @ 45
Ex ball thrusts- 3x30
Ex ball Rolls- 3x30
Core
Caveman-3x30 @ 12
45 sec six inches
50 ninety degrees
50 regular
50 each side
50 lying down
30 legs up and spread crunch
60 heel touches
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