| Warm up |
| 6 minutes: – 6pt. Straight leg rotations x 10F/10B + Kickstand RDL x 8/8 + Bridge walk in/out x 5 6 minutes: – Lunge rotations > + lateral lunges < + ostrich walk > + sumo walks < |
| Strength |
| – DB Bulgarian RDL > Bulgarian squat x 6/6- SL Lateral hop R></L><- SL hop >< – Hamstring hip drives x 10/10- Banded lateral shuffle ><- FFE Slider lunges (2 plate+)x 6/6 |
| Work |
| EMOM: Alternate between the following: – Barbell jump overs x 12 – Barbell Front Squats x 5 (challenge yourself if body feels good) – KB Swings x 10 – Mt. Sliders x 30 – Squat jumps x 10 – Wall sit hold w/plate out in front until 50s |
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