| Warm up |
| – Squat hold with rotations x 2 minutes – Body rock w/step through x 2 minutes – 2x: HIgh knees >< + Pogo hops >< + lateral lunges > + Forward lunges < + figure 4 > + HS Walks < |
| Strength |
| Deadlift warm up: 10-8-6 immediately into part 1. 1. Deadlift: 3-3-3-3 (work to a heavy working set.) Working set = not having to rest at the bottom 2. Hang Power Cleans x 3-3-3-3 work to a heavy working set |
| Work |
| 1) 3 cone full court sprint x 5 (rest as other groups go. Minimum rest = 45s) 2) 20/10 x 15 sets alt. Between the following: – KB Swings – Push ups – KB Squat jumps |
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