| Warm up |
| – 3x coach led:Forward lunge stretch x 45s/45s + Supine scorpion x 4 + Squat hold w/plate raise x 10 – Active squat hold x 5s + bottom of squat x 5s x 5 reps + Toe elevated calf stretch x 20s/20s + pogo hops in place x 20 |
| Strength |
| 1) Heels elevated goblet squat hold (active) x 5s x 5 reps + KB RDL x 8 w/3s pause at bottom of each + Single leg hops R></L>< 2) Bulgarian split squat w/ hold at bottom x 3s > Jump x 5/5 + Partner band back pedal (slow >/Fast <) |
| Work |
| 3x: – 20s KB Swings – 20s Alt. V-ups – 20s Squat jumps – Rest 30s 3x: – 20s mt climbers – Sprinter lunges x 20s – Rainbow slams x 20s – Rest x 30s |
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