• Main Lift:
  • Same unless injury modification
  • Additional:
  • DB Bent Over Row (Single Arm)
  • Sets 5
  • Reps 6
  • Skill:
  • Reaction Get up sprawl (Can add weighted vest)
  • Get up as fast as possible from back and then sprawling. Use a partner to shoot if possible
  • Footwork:
  • 10 rounds of Side shuffling x 20 Seconds each direction
  • 10 round of double taps x 20