| Warm up |
| 5 min: Front to back leg swings x 10/10 + Side to side leg swings x 10/10 + Standing hurdle step overs x 10/10 – 1m each side: Lateral lunge hold – chest up – Frog stretch x 3 minutes 2x: Pogo hops > + power skips < + lateral jumps >< (big lateral jump/soft landing) |
| Strength |
| 10-12 minutes each section: – 10 wtd jumping lunges immediately into > broad jumps x 5 + SDB RDL to knee drive x 6/6 + single leg weighted calf raises x 15/15 – Front Squats x 8 + split stance dual DB row (switch feet at 6th rep) x 12 + 6 pt. Banded kick backs x 12/12 |
| Work |
| 8 min: Backwards box push + KB Swings x 10 + wall walk x 2 8 min: Row x 200 + Kneeling slam to throw x 8 + alt. Jumping lunges w/kb (KB switches hands each rep) x 12 |
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