| Warm up |
| 1x: Lateral lunges > + forward lunges < + Figure 4 > + calf scoops < 2x: Frog hops > + High knees < + Pogo Hops > 5 minutes: Banded squats x 10 + Squat jumps x 6 + Front to back leg swings |
| Strength |
| 3 cone dual carry + 2 goblet squats at each cone (10 total) + Kick stand RDL x 8/8 + banded glute bridge x 10 – Back squat x 5 > Broad jumps x 6 + stretch of choice |
| Work |
| Each set starts with backwards box push 20-18-16-14-12-10-8-6-4-2 – DB Thrusters – Weighted sit ups – Jump slams – Alternating hip dips |
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