| Warm Up |
| 3x:- 6pt. Knee rotations x 10f/10b + kick stand RDL x 8/8 (light) + medball load and throw x 5/5 2x:- Frog hops >< + duck unders >< + alligator crawl > |
| Strength |
| 3x: – Copenhagen plank x 20s/20s (use scales as needed) – 6pt banded kick backs x 12/12 – banded knee tucks x 12 3x: – Dual KB Swings x 5 – Dual KB Squats x 5 – Chin over bar knee tucks x 15s |
| Work |
| 3x: – KB Snatch x 5/5 – Single arm wtd sit up x 5/5 – Single arm OH Squat x 5/5 – 5x: – 2 cone sprints >< x 2 – 8 slam ball slams – 20s max rep push ups |
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