Workout: 5_15_2023

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