| Warm up |
| – 2x: Lateral duck unders (under invisible hurdle) > + Calf scoops > + Fig. 4’s < – 2x: Side shuffle >< + Carioca >< + Pogo hops >< + Duck walks >< – 5 x Sprints >< x 2 |
| Strength |
| 20 minutes: – Barbell back squats x 10 (moderate) – Speed skate to box jump x 3/3 – Banded glute bridge x 10 – Slider pike x 8 |
| Work |
| Leave 20 minutes for this section With a partner: – 100 calorie bike – 100 FFE Jumping lunges – 100 Russian twists – 100 Barbell thrusters – Guad run WITH YOUR PARTNER |
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