5-10 minutes Mobility- shoulder/hips
2 reps with a 7 second hold in bottom for every rep
Work up in weight, start extremely light each time.
10 Pull ups
10 Pistol (must alternate legs)
5 minute cap
*if you finish prior to the 5 minutes begin the next 3 rds with another 5 min cap ending at 10 min. Continue until athlete is unable to complete 3rds in the next 5 minutes.