| Warm up |
| – 1x: Lateral lunges > + forward lunges < + Figure 4 > – 2x: High knees >< + butt kicks >< + punter kicks >< – 2x: High knees in place > Sprint on coaches go + Seated position to sprint >< on coaches cue. |
| Strength |
| 1) 5 minute KB Clean and press flow. Switch hands as needed. Don’t put KB’s down and don’t hang by your side. Rest 1 minute: 2) 5 minute Barbell OH hold (no more than 75lbs): Do not let empty bars slam. Stay in place, no walking around. |
| Work |
| Individual work: 100: Butt to ball DB squats (light) 80: R. Twists (14/15/20lb) 60: FFE Jumping lunges (no weight) 40: Slamball slams 20: Calorie Ski |
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