| Tuesday |
| Warm up |
| – 5 minutes: Close stance squat x 5 + Forward lunge w/OH Reach x 6 + standing knee circles x 10R/10L – 3x: Lightly weighted lateral lunge x 4 + Wide stance goblet squat x 5 + shin box wave x 8 |
| Strength |
| 1) 3x: Barbell (weighted) hip thrusts w/band above knees x 10 + Single leg explosive hops R ></L>< + Goblet squat w/KB Curl at bottom of each rep x 8 2) 3-4x: Alt. barbell step back lunges (from rack ok, bar on back) x 12 + DB Kickstand RDL x 10/10 + 6pt banded kick back x 12/12 |
| Work |
| 10-12 minutes: – Cossack squat x 12 – Box jumps x 8 (step down – soft boxes only) – step back lunge > Single leg jump x 8/8 Finisher: – 5x: Sprint >< |
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