| Warm up |
| – 2x: Hurdle step unders > + Hrdle step overs < + Inch worms > + forward lunge OH Reach < – 2x:Pogo hops x 20s + Squat hold plate raise x 8 + supine scorpion x 4 – 2x: Lunge position side hops x 20sL/20sR + calf stretch x 20s/20s – 3x: Barbell front squat x 5 on 4s count |
| Strength |
| 5x: 4 second Eccentric front squats x 6 + Hamstring slider curls x 8/8 or 16 on a single slider + band walks 12/12 |
| Work |
| 3x:- Sprinter lunges x 12 – Chin ups x 5 – Barbell hip thrusts w/3s pause at top of each rep x 8 3x: – Weighted squat jump w/3s pause at the bottom of each – Hanging L sit or knee tuck x 20s – Heavy FFE SBL x 5/5 |
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