DYNAMIC WARM-UP
Make sure athletes sprint the 3rd and final set!
3 sets:
:30 slow PVC pass thru
:30 jumping jacks
:30 jumping squats
– No rest between movements.

OVERHEAD SQUAT THERAPY | 3:00
Consider partnering athletes up and having one work while the other rests. Athletes move at their own pace.
2 sets:
3-5 overhead squat therapy reps
– Rest :30-1:00 between sets.

3 sets:
10 behind the neck strict presses

On a 9:00 clock:
Build to a 5-rep overhead squat around 65-75% of 1-rep max.
– Rest 1:00-1:30 between sets.

Accumulate:
1:00 pigeon stretch/side