| Warm up |
| 5 min: Leg swings x 10/10 + Hurdle walks >< + prone scorpion x 4 5 min: Banded walks x 12/12 + 6 pt. banded kick backs x 10/10 + banded squats x 10 Frog stretch x 2 minutes |
| Strength |
| Pt. 1: 10 minutes: Hip Thrusts x 8 + Goblet position lateral lunges x 8 total + KB Squat jump x 8 (be explosive) Pt. 2: Deadlift: 5-5-5-5 |
| Work |
| With a partner: – 50 cal ski (100 cal bike if needed) – 50 Dual KB Cleans – 50 Wtd walking lunges – 25 DB Burpee to stand -40-40-40-20 – 30-30-30-15 – 20-20-20-10 – 10-10-10-5 |
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