| Warm up |
| 2x: hurdles walks > + ducks unders < forward lunge OH reach > Duck walks > + pogo hops < + 5 minutes: KB Swings x 8 + air squats x 12 + squat hold w/rotations x 30s |
| Strength |
| – Weighted lateral lunges x 10 alt. – split stance RDL x 8/8- suitcase step back lunges x 6/6- Partner back ext. X 10 Then: – Front rack elevated step back lunges x 12 alt. reps – hamstring slider stretch x 20s/20s- Alt. single leg jumps x 10 |
| Work |
| 1) 30/20 Bike sprints x 5 2) KB Snatch x 5/5 (scale with clean and press) + Wide stance goblet squats x 8 + toe taps on box x 20s |
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