Banded hamstring Stretch x 20/side Pec Stretch x5 /side Deadbug x 10/side + 2-3 Rounds Pallof press x 10/side Push up x 3 slow + 5 fast KB RDL x 3 *SLOW REPS
A.1: Deadlift (4x2 @70-75% of 1RM, Tempo 40X1)
These do not have to be touch and go. Good reps here. Set your back for each pull.
A.2: Bench Press (4x6; Tempo 40X1)
No percentage prescription here. Build to a moderate weight for a set of 6.
A.3: Dumbbell External Rotation (4 x 8-10/side @ 6-10# db's or plates)
4 rounds 15 KB Swings, 55/35 15 Box Jumps, 24/20' (must step down)
1) Lifting Clean Pull + Hang Clean (knee) - 70% x (1+1) x 5 2) Midline Ring Pike ups x 10 Ring Mountain Climbers x 20 Ring Plank Hold (on hands) x :20-30 seconds rest as needed x 3 rounds