| Wednesday |
| Warm Up |
| – 2x:Calf scoops> figure four< forward lunge > lateral lunge< – 2x: High knees>< + butt kicks >< + Vertical jump to broad jump> frog hop< – 2x: BB GM x10 + BB squat x 10 |
| Strength |
| 3x: BB Hip Thrust x 10 + depth drop to vertical jump x 6 3x: BB step back lunge x 6/6 + FFE Jumping lunges x 6/6 + Alt. V-ups x 6/6 |
| Work |
| Remaining time, complete and repeat: 500M row Plate to Ground OH x10 Plate push >< x 2 (10 steps apart) Russian twists x20 |
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