PREHAB
2 sets of:
12 External External Rotations (L)
12 Banded External Rotations (R)
8 PVC Pass throughs
STRENGTH
Back Squats
4 sets of 8 at less than or equal to 60% of testing week.
Shoulder Press
4 sets of 8 at less than or equal to 60% of testing week.
CIRCUIT
Start a clock for 25 minutes and keep moving through:
8-15 Leg Extensions
8-15 Barbell Bicep Curl
8-15 Dumbbell Side Raises
15 GHD Sit ups
8-15 Hammer Curls
8-15 Single Arm Dumbbell Shoulder Press'
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