| Wednesday |
| Warm Up |
| – 2x: Goblet squat x 10 (light) + squat rotations x 4 + wide stance KB RDL x 10 – Frog stretch x 2m – Seated straddle stretch x 2m – Couch stretch x 1m/1m – Pigeon (elevated if desired) x 1m/1m |
| Strength |
| 1) Bulgarian split squat x 5/5 w/10s parallel hold on last rep + SL jumps R>/L< (1/2 court) 2) Partner hamstring curls x 8 + Half squat band walks x 12/12 + feet elevated side plank dips x 12/12 |
| Work |
| 12-6-3 – Backwards box push >< x 2 – Hang Power Cleans 12-6-3 – Row x 200m – Front Squats 12-6-3 – P Lot Run x 2 – Deadlifts *Increase weights as needed |
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