| Warm Up |
| 1) 2x: Forward lunge knee rotations x 20s/20s + Bottom of squat hold x 30s + kickstand RDL stretch x 20s/20s 2) Leg swings x 10/10 + 4 pt. Knee circles x 10F/10B + single leg hop in place x 20s/20s 3) Frog stretch x 2 minutes 4) Blue awning run |
| Strength |
| 1) DB FFE Step back lunges x 12 alt. + Kneeling upside down KB Halo x 12 alt. + Lightly weighted SL RDL standing on pad x 8/8 2) Partner banded back pedal >< + SL slow lowering on box x 5/5 (hold weight if needed. Advanced mvmt is pistol squat on ground) + Single leg slider sprints x 10/10 |
| Work |
| Partner workout! 2 sets of each (except for part 3, only perform part 3 one time before moving on), back to top for 1 set of each. P1) Single DB Carry (run/jog/walk/anything) to stop sign and back (30lb max) P2) barbell z press x 10 + OH Hold until P1 returns P1) DB Sprawl to box step up x 6 P2) R. Twists x max reps until P1 finishes Together: 800m Ski Switch every 8 pulls |
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