| Warm up |
| – walking/wtd calf scoops > + inch worms > + forward lunge rotations < – Duck walk > + Duck hop < + feet wide hinge rotation x 4 – tip toe air squat x 10 + pogo hops in place x 20s + split jumps x 10 |
| Strength |
| – Bulgarian split jumps x 10/10 + Deficit KB RDL x 8-10 (stand on plate) + partner banded back pedal >< – Front Squats: 4-4-4-4 (2s pause at bottom of each rep) |
| Work |
| 30/30: – DB Thrusters – Plank cross body toe touch – Box sprints – bent fly (arms wide) |
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