| Warm up |
| – 1x: Walking knee drives > + Hurdle walks < + calf scoops > + Forward lunge rotations < – 2x: Tip toe walks < + tip toe skips < + small SL Hops R>/L< + Small pogo hops > – 6 minutes: Heels elevated goblet squats x 8 + banded walks x 12/12 + side plank hold x 20s/20s |
| Strength |
| 10 minutes: – SL Elevated step back lunge to knee drive x 5/5 – SL Dual DB RDL x 5/5 – Weighted lateral lunges x 10 alt. Then: 10 minutes: – Ski x 150 (moderate pace) – Barbell Front Squat (From Rack) x 5-8 – Prone chest lift x 12 |
| Work |
| Remaining time: – Weighted backwards box push (up to 2 heavy DB’s on each box) – SA KB Clean x 8/8 – Alternating V-ups x 20 – Blue awning run |
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