| Warm Up |
| – 6 minutes: 20s ski + 4 pt kick through x 10 + Feet together air squats x 10 – 6 minutes: SL KB RDL x 5/5 + OH Step back lunges x 6/6 + weighted lateral lunges x 8 – Barbell/Rack prep and warm up |
| Strength |
| – 3x: – Barbell heels elevated back squats x 8 + Banded jumps x 10 3x: – Hip thrusts x 10 – partner hamstring curls x 6 |
| Work |
| 10 minutes: – Partner banded back pedal >< – DB or KB RDL x 10 – SA Thruster x 6/6 Then: 5 sets: 2 cone sprints >< x 2 |
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