| Warm Up |
| – Guadalupe run 5 minutes: Bottom of squat plate lifts x 8 + dive bomber push ups x 5 + side plank dips x 10/10 Full court 2x: Skips >< + Bounding >< + Bear crawl >< |
| Strength |
| Pt 1: – Slider pull/push w/5 push ups at start and finish – Hanging side to side knee tucks x 10 – windmill x 3/3 Pt 2: – SA KB Swings x 10 (alt.) – Chin ups x 6 w/2s pause at top and bottom of each – Copenhagen plank x 20s/20s |
| Work |
| 30/20 x 4 – Z-Press – Bench jump overs – Med ball sit up to throw |
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