| Warm Up |
| – 2x:5 pt leg lifts (out to side) x 10/10 + 4 pt. Knee circles 10F/10B + ½ kneeling groin stretch x 8/8 – 3x: Lightly weighted half squat step backs x 12 alt. + a-skips in place x 20s + pogo hops in place x 20s – Couch Stretch x 90s/90 |
| Strength |
| 1) Barbell front rack elevated step back lunges x all 6 on one side then 6 on other side + SL Side to side hops x 20s/20s + KB Squat jumps x 5 > unweighted jumps x 5 2) Barbell cossack squats x 10 (feet stay wide) + partner hamstring curls x 6 + goblet squat w/curl at bottom x 8 |
| Work |
| 1) With a partner complete a 2000m row for time 2) Solo work for remaining time: – DB Thrusters x 8 + Hanging knee tucks x 10 (V-ups x 20 scale) + Dual KB Cleans x 10 |
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