| Warm up |
| – Lateral lunges > + inch worms < – Hip lifts x 10 + Band pull apart x 15 – Shin box wave x 10 + 6 pt. Knee circles x 10/10 + band walks x 12/12 |
| Strength |
| complete each section for 3 sets: 1) FFE bulgarian split squats x 8-10 each side (slow and controlled) + lightly weighted lateral lunge x 10 alt.+ Backwards box push >< 2) Kickstand RDL x 8/8 + KB Squat jump x 5 > Broad jump (no wt) x 5 |
| Work |
| 1) 4x: 30/30 Bike sprints – share bike if needed – be fast getting on and off seat if sharing. 2) 8 minutes: Bear crawl plate push >< + Box step up x 10/10 (one side than the other) 3) Coach led stretch/cool down |
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