Str/Aux

GHD Spine Moving/Bracing w/ w/o 25# medball, prone and supine 1 set each

Standing Banded Spine Mobility 1 set

Seated MF Hip Flexion w/ AB/AD 5# 1 set

Seated Forearm Pronation/Supination elbow flexed  2 sets

Lying Rotator Cuff Hammer DB Eccentrics 2 sets

Seated Rotator Cuff DB Eccentrics 2 sets 15#

Shoulder ER on Bench w/ DB Eccentric + Elbow Flex/Extend 2 sets 15#

Shoulder Mobility Rotations on Bench w/ 5# DB 2 sets

MF Circuit 3x12 each @ 15#:

Standing Fire Hydrant 

Standing Hamstring Curls 

Standing Hip Flexors 

*Each leg all at once