Warm up |
– Forward lunge OH hold x 1m/1m – Flamingo hold x 1m/1m – Prone scorpion x 4 + lat stretch on wall x 20s + calf stretch x 20s/20s – 20/10 x 5: Squat/Squat hold |
Strength |
– Lightly loaded bulgarian quick hop x 20 + 10s static hold- Heels elevated plate raise at bottom x 8- superman x 10 Heels elevated narrow stance back squat: X 8 X 6 w/pause at bottom X 5-5 |
Work |
20-15-10-5: – Burpees – Weighted box step ups – KB Swings – Toes to bar |
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