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
