| Warmup 8:00 of 1:00 softball lat smash :30 waiter’s hold/side 10 single arm upright rows Then 3×3 wallball chest pass |
| Strength Only Day 3 rounds of 5/4/3 strict press Increase weight each drop in reps, then try to repeat for next wave. First round 3 seconds down/3 seconds up tempo Second round 3 seconds down tempo Last round athlete’s choice Superset each round with 10 perfect RDLs |
| Cooldown 10 pvc passthroughs 10 mckenzie pushups x3 rounds |
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