| Warm up |
| 2x: Lunge roation > + calf scoops < + ostrich walk < + hurdle walks < 2x: Hands behind head hinge to squat to stand x 5 + lateral lunges x 10 total + Supine scorpion x 4 6 min: KB Swings x 8 + Hands behind head squat jumps x 10 + KB Squat w/curl at bottom x 5 |
| Strength |
| 3x: Barbell RDL x 8 + superman x 10 + hanging scap rotations x 10 backwards Deadlifts: 5×2! Take your time between sets. |
| Work |
| 1) 3x: cone to cone side shuffle x 20s + Goblet squats x 20s + KB squat jumps x 20s + 20s rest 2) 3x: KB Swings x 20s + Mt. Climbers x 20s + KB Press (both hands on 1 KB) x 20s + 20s rest 3) 3x: Bike x 20s + V-ups x 20s + Sprinter lunges x 20s |
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