| Warm Up |
| 2x: high knees >< +Frog jumps >< + Bounds >< 3x: Bear crawl >< + Squat jumps x12 + dead hang x15s 2x:- Shuffle to sprint- Back pedal to sprint On coaches cue |
| Strength |
| 3x: – Half kneeling KB press/band pull down x6/6 + Rainbow slams x8 + KB clean to reverse lunge x 6/6 3x: – KB Gorilla Row x12 + low lunge crossbody plate lift x 8/8 + Dual bicep curl x10 |
| Work |
| 10-15-20-25-20-15-10 – Cal on ski – Plank hip dips – Squat to Med ball – Toes to bar |
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