General Movements Circuit : Foundation Drills
Mobility/Activation
Oyster squat Hold x 20sec w/ Disc
Banded Shoulder Openers x 12-15
A. Back Squat - (prepping for testing week)
8,5,3,3,3,3 - Work up only to 80%
12min EDT
B1. Bench Press x 6-8 : AHAFP
B2. Rev Grip Bent Over rows x10-12 -AHAFP
B3. Y - Iso Raises x15-20sec w/ Mini Discs
Midline EMOM 12
1. KB Swings x 15-20 @ 16/24kg
2. Pallof Press x 20/20sec
3. Shin to Disc x 15-20