| – Skips > + carioca < + jog >< – 2x: quad stretch w/reach > + hurdle walks < + Fig 4’s > – 2x: A-Skips > + High Knees < + butt kick every 3rd step > – 4x:Sprint progressions >< (increase speed each set) |
| Strength |
| 1) Goblet bulgarian split squats: 3s Down x 6/6 + Partner hamstring curls x 6 (control down phase with hands) + Box dips x 8-10 2) 4x: Front squats (heels elevated) x 8 + Banded backwards walks x 16 + Copenhagen plank x 20s/20s |
| Work |
| 500m Row 50 jumping lunges 50 R. Twists 50 Mt. Climbers 400m Row 40-40-40 300m Row 30-30-30 |
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