| Warm up |
| – 1x: Forward lunges > + Lateral lunges < + hurdle walks > + Backwards HW < 1x: (Extend cones): Side shuffles >< + punter kicks > + Calf scoops < + High knees > + Bbutt kicks < 5 minutes: Light goblet squat x 10 + shin box waves x 8 + hip lifts x 10 |
| Strength |
| 8 minutes: Half kneeling banded rotations x 10/10 (rotate toward knee that’s up) + heel elevated goblet squats 2s down + 2s pause x 8 + toe elevated loaded calf raise (slow on way down) x 10/10 – Barbell front squats: 8-6-4-4 |
| Work |
| 1) Groups of 3 alt. box sprint >< x 15 total pushes (no weight) 2) AMRAP x 6 minutes: – KB Swings x 8 – Burpees x 5 – Jumping lunges x 10 |
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