“A:
2 sets of:
Hip Circles x 15 reps per side
Peck Smash lacrosse ball x 30 seconds per side
Rack T-Spine Stretch x 20 seconds

B:
4 sets of:
Over head squat @1312 @60% x 8 reps

C:
Every 1 min for 8 min, of:
Split jerk @70% x 3

D:
Every 3 min for 15 min of:
60s Farmes Walk @21/16 Dumbells
20 Pushups
40 Situps
* rest equal amount of time it took to complete the lap “