bcc
warmup
1 leg toe touch
1 leg glute bridge
dislocates
partner band pulls
iso lunges
wod
21-15-9
clean+press 95/65 (choose a weight that you can get at least 15 in a row fresh)
burpee box jump 24"/18"
prehab
kneeling hip series x20e
lateral band steps 4x15
band pull through 3x12 https://www.youtube.com/watch?v=wOc-sCc9CSQ
ssp
warmup
1 leg toe touch
1 leg glute bridge
dislocates
partner band pulls
iso lunges
plyo
1 leg box jump 15 reps each
con
clean+press 3x10@50%
prehab
kneeling hip series x20e
lateral band steps 4x15
band pull through 3x12
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