| Warm up |
| – 5 min: Cossack squat x 8 + Forward Lunge OH Reach x 8 + SL Glute bridge x 10/10 – 2x: Duck walk > + calf scoops < + punter kicks > – Slider hamstring stretch x 1 min/1 min. |
| Strength |
| – Bulgarian split squat (unweighted) x 10 w/20s hold on last rep – Wtd. lateral lunges x 10 – Slider hamstring curls x 12 Then: – Barbell step back lunges x 12 total – Rear foot elevated wtd RDL x 6/6 – 6 pt. Banded kick backs x 10/10 |
| Work |
| 10-12 minutes of work: – 20 calorie bike sprint – Bear crawl plate push >< – Heels elevated goblet squats x 10 – Wide stance RDL x 10 |
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