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Prehab

12Sitting Hip Rotation

12 Side Lying Banded External Rotation

2 Rounds

A1): Strict Press (3×4-6 80%-85% Tempo 21×1)

-A2) RNT Front Rack Reverse Lunges 3×12 (6 each leg) Tempo 21×1

-B1) Supinated Pendlay Barbell Row 3×8 Hold 2 sec on top

-B2) Banded Kettlebell Deadlift 3×12 Tempo 21×1