| Warm up |
| – 2x: Walk out to push up x 10 + superman short/fast x 20 + Side plank dips x 20R/20L -2x: Kick up to roll x 5 + pike toe touch to superman pull down x 10 + SL RDL floor touch x 5/5 – 25 barbell only front squats – nice and slow |
| Strength |
| – Barbell Front rack position step back lunges x 12 alt. + SA KB OH to kneeling x 5/5 + ab roll outs x 10 – Front squats: 3s pause at bottom, 3s pause halfway up, all the way down and back up x 4 + Broad jump x 5 w/pause after each. Be explosive |
| Work |
| – 20/10 bike x 3 Then: – Slider sprinters Forward >/Backwards < – Wall walk w/5s hold at top of each or double shoulder tap x 4 total reps – Dual FR KB Squats x 8 – Then back to bike |
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