| Warm up |
| 6 min: Squat w/arm raises x 5 + 6pt knee rotations x 10F/10B + Toe squat > Knees > glute bridge x 5 2x: A-skips >< + High knees >< + straight leg drives >< + Hurdle walks >< 3x: toe hops low/mid/high x 10s each |
| Strength |
| 10 minutes: – Split stance hinge > squat > stand x 6/6 – Broad jumps >< – SL lateral line hops x 20/20 10 minutes: – Bulgarian split squat x 5/5 w/5s hold on last rep (go heavy) – Partner hamstring curls – SL Hops R></L>< |
| Work |
| 3x: -20s wtd. -Split jumps -20s wtd squats -20s wtd squat hold -20s rest 3x: -20s Ski sprint -20s R. Twists -20s KB Swings -20s Rest 3x: -20s jump through -20s Dual KB High pull -20s Dual KB RDL -20s Rest |
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