| Warm up |
| 3x: Side/Side/Back/Throw (SSBT) x 10 + Partner band back pedal >< each 3x: Slider lateral lunge x 5/5 + SLRDL x 5/5 + SL Hops >/< R then >/< L 20/10 x 5: Sprinter lunges/Squat hold |
| Strength |
| – 6 minutes of weighted step ups. Goal is to keep DB in your hands, do not set them down. Light/Moderate weight – Rest 60s. – 6 minutes of dual front rack carry between cones. 5 DL every time you have to come out of carry. |
| Work |
| 20-18-16-14-12-10 – Calorie Ski- DB Thrusters – Slamball slams |
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