| Warm up |
| – 6 pt. Knee rotations x 10f/10b + Leg raises x 12/12 + 4pt kick backs x 10/10 – wide stance RDL w/light weight at chest x 10 + banded knee lift x 10/10 + lateral lunges x 6 – Blue awning run |
| Strength |
| 10 minutes in each section: FFE Step back lunge to stand w/knee drive x 6/6 + Alt. wtd. Lateral lunges x 12 + Squat w/plate raise x 10 Bulgarian split squat jump x 10/10 (focus on slow lowering and big jump) + Banded glute bridge x 12 + copenhagen plank x 20s/20s |
| Work |
| EMOM Alt. Minutes: 1. Mt. Sliders x 45s 2. KB Swings x 10 + Push ups x 10 3. Dual front rack carry >< 4. Hands behind head squat jump x 30s/Squat hold x 20s |
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