| Warm up |
| 3x: Leg swings x 10/10 + 6 pt. Knee rotations x 10F/10B + hip lifts x 8 3x: 6 pt. Straight leg lifts x 12/12 + banded air squats x 10 + squat rotations x 6 – Couch stretch x 2min/2min |
| Strength |
| – Barbell GM x 10 + Wtd. lateral lunges x 10 + 6 pt. Kick back x 10/10 + partner banded side shuffles >< – Front Squats: 5-5-5-5 – Rest/stretch between sets as needed |
| Work |
| 2x: – DB Burpee to stand to DB squat x 8 – Plank position jump through x 20 – DB Alt. jumping lunges x 16 2x: – 600m Bike (Damper on 7) – 12 KB Swings – V-ups x 12 |
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