Coach will warm you up accordingly
A. 10 min AMR
Ring Swing & Dubs practice:
6-8 Basic Ring Swing Towel Drill, https://youtu.be/g5FOnDXeNuE
rest 20 sec
max unbroken Dubs, one attempt.
rest 1 min
30-35 min move and Breathe session:
2 passes through agility ladder, you choose drill
10 BJO - 16/20"
10-15 Wt. Glute bridge (SB, DB, BB, choose the variation that best suits your skill level)
20 hollow rocks (you may add DB's, KB's, or plate for added intensity)
400m SB Run