Ladder Warm Up

(20-23 min)

Round 1:

• x4 high knees
• x4 lateral high knees (2/2)
• x4 In-in-out-out

-then: 5/5 alt. lunges + 5 down dog push ups + 5 air squats

Round 2:

• x4 ickey shuffle
• x4 lateral in-in-out-out (2/2)
• x4 wide outs

-then: 5/5 alt. lunges + 5 down dog push ups + 5 air squats

Round 3:

• x4 2 feet tuck jumps – skip 1
• x4 ahlies (2/2)
• x4 quick steps

-then: 5/5 alt. lunges + 5 down dog push ups + 5 air squats

Stretch

• 60s/60s calve stretch
• 60s/60s adductor stretch

Strength

(20-25 min)

a1. 5×10 barbell back squats

a2. 8/8 sa db high pull

a3. 15-20 cable tricep ext

*rest 60s

3-4 Rounds of:

(15-20 min)

b1. 6-8 modified pull ups with feet on box/bench using squat bar

b2. 10/10 unilateral kb lunges

b3. 10-15 slide board abs

b4. 10 heavy db front squats

*rest 30 sec