| Tuesday |
| Warm up |
| – 2x:Calf scoops> figure four< forward lunge > lateral lunge< – 2x: High knees>< + butt kicks >< + Vertical jump to broad jump> + duck walk < Get racks, begin warm up for back squats: – 3x: BB GM x 10 + BB squat x 10 |
| Strength |
| 4x: BB Back squat x 10 + depth drop to vertical jump x 6 3x: BB step back lunge x 6/6 + FFE Jumping lunges x 6/6 + Alt. V-ups x 6/6 |
| Work |
| Complete and Repeat for remaining time. Aim for 3 sets: 500M row Plate Ground to OH x 10 Plate push >< (½ court) Russian twists x 20 |
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