| Wednesday |
| Warm Up |
| – 3x: Jumping jacks x 15 + superman x 10 + lateral lunges x 4 – High knees >< + single leg hops >< + side shuffle >< + carioca >< + pogo hops >< + broad jumps >< |
| Strength |
| 3x: Narrow stance high bar back squat x 8 + partner hamstring curls x 5 + KB SL RDL x 5/5 3x: Front squat with 3s pause at bottom x 5 + Banded 6 pt. kick backs x 10/10 |
| Work |
| 1) 5x: Cone Drill: shuffle to middle cone, shuffle back, sprint to far cone, sprint back. Full floor. 2) Remaining time: – Hanging side to side knee tucks x 10 – Slider pike x 10 – DB walking lunges x 12 |
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