-Warm Up-

2 rounds

8 banded glute bridges

5 two for one wallballs

8 sciatic nerve floss

5 kneeling jumps or broad jumps

8 eccentric and dorsiflexion

5 cat cows


Single leg RDLs


Barbell roll outs


Single leg extension static holds :10 x2 each side

(:10 each side - twice on each side)


With a partner


Overhead squats 135/95

Box jump 24/20 (no rebound)

*1 athlete works at time

Then immediately into:

150 cals on the rower

First 75 cals partners holds bar over head

Second 75 cals partners hang from pull-up bar