SOFTBALL

Lots of Hip Mobility... Jog 800m OR Jump Rope For 3 Minutes Before You Warm Up

STRENGTH/TECHNIQUE:
Back Box Squat (Pick A Box Height Where You Don't Crash Down and Can Keep Control)
5 Sets Of 5 Reps (Start With The Bar & Work The Technique... Watch The Videos TWICE!)
(PRACTICE THIS MOVEMENT... WATCH THE VIDEOS CLOSELY)
Video 1 - Purpose and Set Up - Don't Go Quite So Wide & Work On It
Video 2 - Lift Demo.. Again, Not Quite So Wide & Don't Crash Onto The Box

CONDITIONING: IN GROUPS OF TWO - If No Partner Just Start a New Round Every 2-2:30
5 Strict Pull Ups (Bands OR Assisted Machine Are Fine)
7 Push Ups (Work On Keeping Your Hips Up Even When You're Tired)
9 Box Jumps (18" Box)(Make Sure You Stand COMPLETELY UP On The Box)
* Total Rounds Completed As A Team In 20 Minutes *

POST WORKOUT: 
Off Bench Oblique Crunches (Set Up The Same Way As A Hold, But Just Move Side To Side)
2X15 Reps Per Side
SS w/
Upper Body Stretch (Bands OR No Bands, Just Stretch What Feels Tight)
2X60 Seconds MINIMUM Per Stretch

POST BOX SQUAT WEIGHTS, ROUNDS COMPLETED AND WHAT YOU STRETCHED TO COMMENTS