| – Deck squat x 2 minutes! – 2x: Side shuffle >< + hurdle duck unders >< + B-skips >< – Adductor stretch x 4m- pigeon on box x 2m/2m – 2x: Feet together 20s each: Front to back + side to side + pogo hop – 1x: Single Leg 20s each all right, then all left: Side to side hop + front to back hop + in place hop |
| Strength |
| – 3x: FFE lunge > hinge > stand x 6/6 + Partner band back pedal >< – 3x: Bulgarian split jumps x 10/10 + Wide stance RDL x 10 + Banded kick back x 12/12 |
| Work |
| 40-30-20-10 Calorie row or ski – After each section: – 8-10 chin ups – Rainbow slams x 12 – Heavy Goblet Squat x 8 |
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