|4 minutes: Hinge rotation x 4 + hip lifts x 10 + squat rotation x 6|
5 minutes: 20 air squats + shin box wave x 8 + forward lunge w/OH reach x 4
6 minutes: Barbell front squat x 10 + leg swings front to back x 10 + SL hops R ></L><
|– 4x (12 minute cut off): Barbell hip thrusts x 10 + Slider reverse lunges with plate in front of body x 6/6 + Banded squat x 10 (drive knees hard against band)|
Until 40m after:
– Front Squats x 10 + SL DB RDL x 6/6 + partner prone chest lift (partner holds feet down while other lifts chest) x 10
|2 sets of each then back to top for 1 set of each.|
– Partner band back pedal >< + 8 KB Goblet squat with 2 curls at the bottom of each rep.
– Sprinter lunges x 12 + Side to side ab rollouts x 10
– Squat jumps for height x 8 + DB Plank pulls x 10 + Banded kick backs x 10/10
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