Test day 1

Warm up:

Foam roll (20 to 25 sec):
Quads, IT bands, Adductors

Ball roll: calves, peroneals, chest, tris

Dynamic Warm up: 2 Rounds:

10 seal jacks
10 push ups with rotation
10 rollover to v reach
10 split-stance kneeling adductor MOBS
10 no money drill
10 1 leg supine bridge (5 ea leg)

Skill:  Frog stand (tripod)

Work out of the Day:

Max height box jump
1-1-1-1-1

then…

Bench press
1-1-1-1-1

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