| Warm up |
| – 2x:Calf scoops> figure four< forward lunge > lateral lunge< – 2x: High knees>< + butt kicks >< +Vertical jump to broad jump> frog jumps< – 3x: BB GM x10 + BB squat x10 |
| Strength |
| 4x: BB Back squat x10 + depth drop to vertical jump x6 3x: BB step back lunge x6/6 + FFE Jumping lunges x6/6 + Alt. V-ups x6/6 |
| Work |
| Complete and Repeat: – 500M row – Plate to Ground OH x10 – Russian twists x20 – Plate push >< x 2 (10 steps apart) |
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