| Warm up |
| – 5 minutes: Shin box waves x 10 + wide stance side to side in squat pos. X 10 + Floor touch to OH reach x 10 – DIY couch stretch x 8/8 + squat rotation x 8 + Couch stretch hold x 20s/20s – Hop>Drop>jump x 1min. Drop on coaches cue |
| Strength |
| – Curtsy slider lunge (lightly weighted goblet position) x 5/5 – Single Leg RDL on mat x 5/5 – Single leg hope > bulgarian split squat x 5/5 Back Squat: 3-3-3-3 |
| Work |
| 2-3 of each, then back to top: – Lateral box jump overs x 16 – KB Clean to step back lunge x 5/5 – Ssit up to throw x 12 – Weighted squat jumps x 10 – Jumping lunges w/rotation x 20 – Mt. Sliders x 30s |
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