A. General
3 rounds
30sec Row or Bike @increasing intensity on each min
30sec Air squats

B. Mobility
World’s greatest Stretch
10 reps per side

C. Specific
3 sets
5/side Bulgarian split squat wall ball*
10 Alternating Curtsy lunges
100m Machine

*A typical bulgarian split squat set up in front of a wall performed with a medicine ball as a wall ball. Don’t worry about reaching a specific height. Have athletes start lower and progress higher as needed. This is done to establish a base.