| Warm up |
| – 2x: High knees > + Butt kicks < + Pogo hops > + SL hops R< +SL hops L > – 3x: Band walks x 12/12 + banded glute bridge x 12 + squat rotations x 4 |
| Strength |
| – 3x: Kickstand RDL x 6/6 + Wide stance goblet squat x 10 + Broad jumps x 5 3x: – Back squat 10-5-10 (moderate weight, load it up, back to moderate. Try to rest as little as possible between your 10-5-10) – wide grip pull ups x 8 |
| Work |
| Alternating EMOM: – Plate push >< x 2 (cones 10 steps apart) – Single arm KB Clean x 5/5 – Lightly weighted jumping lunges x 15 – R. Twists x 30 |
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