| Warm up |
| – 8 minutes: – Jumping jacks x 12 – Hip lifts x 10 – Side shuffle >< – Leg swings x 10R/10L 6 minutes: – Step through rotation x 4 + Slider hamstring curls x 8 + broad jumps x 5 |
| Strength |
| – Barbell seated GM x 10 + Single leg lowering form box x 5/5 + elevated calf raise x 12/12 w/3s hold every 3rd rep – 5x: Barbell back squat x 5 w/3s down + 3s pause + 3s up phase- Rest/stretch between sets |
| Work |
| 8-10 minutes: – 2 cone sprint x 2 – SA KB Swings to step back lunge x 5/5 – Slider body saw x 8 |
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