| Warm up |
| 1. Sprawl > squat rotations x 5 + Forward lunge knee circles x 10/10 + wall supported standing knee circles x 10F/10B 2. Wall squats x 5 + hip lifts x 10 + hop to squat x 8 3. Frog stretch x 2 minutes |
| Strength |
| 1. 3 cone dual front rack w/2 squats at each cone (15 total/light weight) + partner hamstring curls x 6 + cossack squats x 10 2. Barbell back squats x 10 |
| Work |
| 1 minute on/30s off – Row – Backwards box push – KB Swings Then 4x: 3 cone side shuffle |
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