| Warm up |
| Cones 10 steps apart – Forward lunges > + Lateral lunges < + Calf scoops > + Inch worms < + Punter kicks > + A-Skips < + B-Skips > 3x: Side shuffle >< into Sprint >< – Stay on your feet!! |
| Strength |
| 12-15 min: – SA OH Step Back Lunges x 8/8 – Half kneeling band pull x 10/10 w/20s hold at back of pull on last rep – Dual DB SL RDL x 6/6 (use foam pads) – Banded glute bridge x 12 |
| Work |
| 4x: – KB Swings x 10 – 3 cone Sprint (middle, back, far cone back) – Dive bomber push ups x 10 – Light KB Squat jumps x 10 If you finish and time is left, get on machine until class is over. Maintain strong pace. |
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