| Warm up |
| 6 min: Squat rotation x 4 + KB Kickstand RDL x 5/5 + lightly wtd. Squat rotation x 3/3 (scale = no wt.) 6 min: Lateral band walks x 15/15 + Band squats x 10 + squat jump hops >< Blue awning run |
| Strength |
| 15 minutes: – Barbell hip thrusts x 10 w/5s hold on 5th and 10th rep – Kneeling Straight arm pull downs x 12 – Dual front rack step back lunges x 12 – Wide stance squat hold halos x 12 alt. |
| Work |
| – 5 min box push sprints >< (with a team of up to 3) Then 10-12 minutes: – Bear crawl plate push >< – DB Thrusters x 10 – Lateral box jump overs x 16 – Weighted V-ups x 10 |
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