| Warm Up |
| – Blue awning run – 2x: 6 pt. Banded kick backs x 10/10 + banded glute bridge x 10 + calf stretch on wall x 30s/30s – 6 minutes: SL Hop >< + speed skaters x 10 + jumping lunges for height x 10 – Blue awning run |
| Strength |
| – SA SL KB RDL > Clean > Press (single leg for entirety w/foot on mat) x 5/5 + ¼ squat stance halos x 12 alt. + box step downs > jump for height x 5 – Dual KB Row x 8 + Dual KB x 6Deadlifts + Dual KB Front Squat x 4 (complex style) + Alt. box jump ups x 12 |
| Work |
| 1. 20s row/10s rest x 5- After 5 sets, rest 1 minute and repeat. 2. 20-15-10-5- Wall balls- Slamball slams- Push ups |
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