SOFTBALL

Jump Rope For 60 Seconds On Two Feet & 30 Seconds On Each Leg For TWO Sets Before You Do The Dynamic Warm Up 

FOOT SPEED: 
1. Line Jumps (Front & Back)
- 20 secs (Two Feet)
- 10 secs (Each Leg - Back To Back - Left Then Right)
- REST 40 SECONDS THEN REPEAT X3

POWER: 
Single Arm DB Snatch
(Work Up Slowly and Work On Moving The Weight With A Jump Not Your Arm)
4 Sets Of 5 Reps EACH Arm
* Work To A Heavier Weight, But Still Move It Fast

ASSISTANCE STRENGTH:
GH Raise (Slow Lowering Only - Add Weight Across Your Chest)
3X10 Seconds OR Longer (3 Times = 1 Set)
SS w/
Single Arm Lat Pulldown
3X10EA Arm (Keep Rib Down & Tight)
SS w/
Off Bench Oblique Holds (Arms Extended Out)
3X20 Second Hold Each Side

MOBIILITY: 
Pick Something That's Tight (Hips, Shoulders, etc) and Hammer On It For At Least 3 Minutes

POST ALL WEIGHTS AND WHAT AREA YOU MOBILIZED TO COMMENTS