| Warm Up |
| – 2 min lightly weighted bottom of the squat hold – 3x: Banded Goblet Squats x 15 (lightly weighted). + WFHSH x 20s + ½ Frog Stretch x 5/5 + Deadhang x 20s – Hamstring Slider Stretch x 90s/90s |
| Strength |
| 1) 3x: SA FR cossack squats w/ pause x 5/5 (lightly weighted) + SA KB/DB RDL-Clean w/ Knee Drive x 5/5 + Single Leg Calf Raise w/ 1 Weight on same side x 15/15 2) Front Squats 4 sets x 6 reps Within 30s after FS set – broad jump x 6 |
| Work |
| 15 mins: Row x 250 or B.A.R KBS x 10 Toes to Bar x 12 Row x 250 or B.A.R Goblet Squat x 10 Side V Ups x 12/12 Row x 250 or B.A.R Jumping Lunges x 12 Body Saw x 10 |
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