| Warm up |
| – 2x: Hurdle walks >/Backwards < + Lateral lunges > + Forward lunges < – 5 minutes: 4 pt. Knee rotations x 10F/10B + Banded glute bridge x 10 + KB Swings x 10 Bottom of squat hold x 2 minutes |
| Strength |
| – Dual goblet squat w/3s pause at bottom of each rep x 6 + Lunge hold w/plate x 30s/30s + lightly wtd pogo hops x 20s – FFE Step back lunges (double stacked) x 6/6 + banded hamstring slider curls x 12 + KB Squat jumps x 5 > Broad jumps x 5 |
| Work |
| Rest 1 minute between each: 1) 3 minutes plate push 2) 3 minutes ski 3) 3 minutes wall balls 4) 3 minutes push up jump through |
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