| Warm up |
| 6 pt knee rotations x 10F/10B + band walks x 12/12 + Shinbox waves x 8 ½ kneeling lateral slide x 5/5 + squat hold x 20s + squat rotations x 4 Couch stretch x 90s/90s |
| Strength |
| – Front Rack FFE Step back lunges x 10 total + Feet elevated KB RDL x 8 + Banded jumps x 8 – Banded backward back peddle >< + Barbell hip thrusts x 8 + partner hamstring curls x 5 |
| Work |
| – 1 minute bike + Plate push >< x 1 min. – 1 minute Ski erg + 1 minute alt. V-ups – 1 minute Row + 1 minute Goblet squats |
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