| Warm up |
| 2) Goblet lateral lunges x 6 + weighted forward lunges x 8 + squat rotations x 8 3) Goblet wall sit x 30s + slider hamstring curls x 10 + shin box waves x 10 |
| Strength |
| 8 minutes: Weighted step up w/knee drive x 6/6 + Slider RDL x 6/6 + SL Hops R>/L< 10 minutes: BB Back squat w/3s lowering x 5 immediately into squat jumps for height x 8 |
| Work |
| Leave 20 minutes for this section With a partner: – 100 calorie bike – 100 FFE Jumping lunges – 100 Russian twists – 100 KB Swings – Guad run WITH YOUR PARTNER |
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