Warm up 10 min

1a. Box Squats (light for me) x 5 x 5 x 3 x 3

b. Box Jumps x 2

c. MB Slam to Granny x 5

d. Partner core iso hold / rotator with band

2a. Split Squats

Rehab: Face pulls with external rotation bias (palms facing each other) x External rotation punches

b. FB RDLs 3 x 10

Rehab: Scapular retractions x pushup scapular retractions

Hanging Leg Raises x Plate Sit ups 2 x 10 each