Ladder Warm Up
Round 1:
- x4 high knees
- x4 lateral high knees (2/2)
- x4 In-in-out-out
-then 2 rnds: 5/5 alt. lunges + 5 down dog push ups + 5 air squats
Stretch
- 60s/60s calve stretch
- 60s/60s adductor stretch
Strength
a1. 5×8 barbell front squats
a2. 8/8 sa db high pull
a3. 15-20 cable tricep ext
*rest 60s
3 Rounds of:
b1. 6-8 modified pull ups with feet on box/bench using squat bar
b2. 10/10 SA kb lunges
b3. 10-15 slide board abs
b4. 10 heavy db front squats
*rest 30 se
3 Rounds of:
c1. 12/12 kneeling hip hinge w. abduction
c2. 8 bb stiff legged deadlifts
c3. 10.10. SL RDL w. one leg elevated
*rest :30