| Warm up |
| – Guadalupe run x 2 – 6 minutes: Side to side leg swings x 10/10 + 6 pt. Knee circles x 10F/10B + KB Goblet squats x 10 – 2x: Forward lunge stretch x 30s each side + supine scorpion x 4 – 2x: Barbell hinge to squat to stand x 5 + wide stance hands down middle stretch x 20s |
| Strength |
| 1) @ 60% of your heaviest set of 2’s from last week: Back squat 3 x 10 – rest 90s between each. 2) 3x: Barbell step back lunges x 10 total + 10 barbell jump squats (adjust weight as needed. Land soft) |
| Work |
| 1) This section is coach led just like a warm up: 3x: Light medball OH High knees >< + side shuffle >< x 2 + Sprint >< x 2 2) Partner row x 2000m – each partner gets 15 pulls. While P1 is rowing, P2 performs 3 burpee box jumps 10 alt. JUMPING lunges |
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