| Monday |
| Warm up |
| 2x: calf scoops > + inch worms > + lateral lunge < 2x: Duck walk > + Duck hop < + feet wide hinge rotation x 4 2x: tip toe air squat x 10 + pogo hops in place x 20s + lunge/lunge lunge jump/lunge jump x >/ |
| Strength |
| 1) 3x: Bulgarian split jumps x 10/10 + Deficit KB RDL x 8-10 (stand on plate) + partner banded back pedal >< 2) Front Squats: 4-4-4-4 (2s pause at bottom of each rep) Rest :90-2:00 between sets (No rack if you want to work your Clean) |
| Work |
| 12-16 mins 30/30 x 3-4x: – DB Thrusters – Plank cross body toe touch – Box sprints – Bent fly (arms wide) |
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