| – Foot on box hamstring stretch x 1m/1m – Bottom of squat goblet hold (light KB) x 2m – 6 minutes:Hurdle walks > + calf scoops < + KB Swings x 10 |
| Strength |
| – Banded Goblet Squats x 8 + wall facing HS hold w/shoulder taps x 10 (hold x 25s) + rotational throws x 5/5 – Half kneeling SA DB Curl to press x 8/8 + Barbell front squats (no rack) x 10 + Hanging L-sit x 15s (or knee tuck x 20s) |
| Work |
| 12-15 minutes: – Backwards box push >< x 2 (4 plate max) – Renegade Rows x 8 – Dual Front rack hold march in place x 45s – FFE SA OH Step back lunges x 6/6 |
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