| Warm up |
| – 6 pt knee rotations x 10F/10B + Leg swings x 10/10 + Standing rotations x 10 – Squat hold plate lift x 10 + SL partial squat hold x 15s/15s + 6 pt. Straight leg lift x 15/15 – Frog stretch x 3 minutes |
| Strength |
| 10 minutes: – Bulgarian split jumps drop set: 3 with weight > 5 without, then switch sides – Banded slider hamstring curls x 10 – Feet elevated hip dips x 10/10 Back squats: 4-4-4-4 |
| Work |
| 1) 30/20 row x 3 2) 30/20 Dumbbell thrusters x 3 3) 30/20 Burpee broad jumps x 3 4) 30/20 Heavy KB Swings x 3 Go back to top |
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