| Tuesday |
| Warm up |
| – 2x: Lateral lunges x 6 + Forward lunge w/OH reach x 4 + Squat rotation x 6 – 2x: Banded GM x 12 + hip lifts x 10 + calf stretch hold x 20s/20s |
| Strength |
| 10 minutes at each section 1) Wtd. FFE Step back lunges w/knee drive x 8/8 + barbell hip thrusts x 10 + Broad jumps x 5 2) 3 cone Goblet hold w/5 squats at each cone (total of 25 squats) + prone leg lifts with abduction x 12 |
| Work |
| 10-12 minutes: – Partner band back pedal >< each – Chin ups x 8 – Dual DB RDL x 10 Then >< Sprints x 5 total |
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