| Warm Up |
| – Blue awning run 2 minute squat sit 8 minutes: – deck squat (sit up to stand) x 10- speed skaters x 10 (start w/small jumps an increase)- Banded glute bridge x 10 |
| Strength |
| 4x: – Barbell hip thrusts w/band around knees x 8 + Dumbbell plank transfer x 12 4x: – Banded triceps pull downs x 15 + Kneeling slam to throw x 8 4x: – Broad jumps x 6 + Heavy KB Swings x 10 |
| Work |
| As a group: – 5 sets, rest after each set: 3 cone sprint cover full length of gym) Then, remaining time: – Ab rollouts x 10 – Lateral band walks x 15/15 – Banded good mornings x 12 |
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