| Tuesday |
| Warm up |
| – 2x: Lateral lunges > + Forward lunge rotation < – 2x: Band walks x 12/12 + banded glute bridge x 10 – 2x: Squat jumps x 10 + supine scorpion x 4 |
| Strength |
| 1) 2x: Feet elevated goblet squats x 8 + Dual DB RDL x 10 2) 3x: Barbell (from rack) elevated step back lunges x 8 total + partner hamstring curls x 6 3) 3x: Barbell back squat w/3s pause at bottom x 6 + broad jump x 5 (load, explode, recover) 4) 3x: Barbell back squat (drop set – decrease weight each set) x 10 + 40s rest between sets. |
| Work |
| Remaining time – Weighted box push >< (forward) – KB Swings x 8 (dual if possible) – Sprinter lunges x 12 – Jump slam x 8 |
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