Warm up
3 rounds
4 should passes
8 hamstring scoops
3 rounds
10 birddogs
10 straight arm lat pulldowns
:20 cobra stretch
3 rounds
12 underhand lat pulldowns (light to moderate/light weight)
:20 inchworm
3 rounds
12 lat pulldowns (light to moderate/light weight)
:20 high plank hold
Strength
5 rounds
12 Hammer strength pull downs
12 HR push ups
:20 superman hold
5 rounds
12 T-bar row
12 close arm push up (from knees modification)
:20 sea turtles
5 rounds
12 1-arm DB row
12 DB hex press
:20 prone back extension
Conditioning
5 rounds
50 m sled pull
100 m back pedal