| Warm up |
| – 6 minutes: Banded GM x 12 + Banded OH Squat x 10 + Forward lunge hold x 20s/20s – 5 minutes: Goblet squats x 10 + hip lifts x 10 + SA Swing to step back lunge x 5/5 |
| Strength |
| 1. 3x: Weighted alt. Lateral lunges x 8 + Dual DB SL RDL w/foot on mat x 6/6 + SL Hops R>/L< 2. Front Squats: 6-5-4-4After each set: – Lightly weighted KB squat jumps x 8 + SL SA DB Press w/down foot on mat x 8/8 |
| Work |
| 6 minutes: – Barbell jump overs x 12 (over and back = 1) – Barbell Thrusters x 8 Rest/transition 2 minutes: 6 minutes: – KB Swings x 8 – Kneeling slam > wall throw x 8 3 min. FLR hold |
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