| Warm up |
| – 5 min: Cossack squat x 8 + Forward Lunge OH Reach x 8 + SL Glute bridge x 10/10 – 2x: Pogo hops >< + Single leg hops >< + Broad jumps > 5 minutes: Goblet squats x 10 + Bird dogs x 12 (alt) + seated rotational stretch x 6 (alt) |
| Strength |
| 1) 3x: Barbell hip thrusts x 10 + wtd. Lateral lunges x 10 + prone superman x 12 2) 4x: Back squats x 10 + SL Calf raises (lean into wall) x 15/15 + Lateral jumps >< |
| Work |
| – Guadalupe run 3x: – Barbell RDL x 10 – Barbell Thrusters x 10 – Barbell Burpee jump overs x 10 – Guadalupe run |
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