| Warm Up |
| – 6 minutes: Banded GM x 12 + Banded OH Squat x 10 + Forward lunge hold x 20s/20s – 5 minutes: Goblet squats x 10 + lateral lunge hold x 20s/20s + DB Over head step back lunge x 5/5 |
| Strength |
| 1) Hamstring slider curls x 6/6 or 12 with both feet + Banded glute bridge on bench x 10 + SL hops R></L>< 2) Barbell hip thrusts on bench x 12 + Reverse slider lunge w/kb in goblet x 8/8 + weighted calf raise x 12/12 |
| Work |
| 12 minutes of work: – Backwards box push >< (4 blue plate max) – Side plank thread through x 8/8 – KB Swings x 10 – Squat jumps w/o weight x 10 Finisher: 3 minute wall sit |
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