Warm Up:
Book openers x8
Figure 4 glute bridges x8
Lateral lunge + samson stretch x4ea
Hamstring + hip flexor stretch x8ea
Squat pry + OH reaches x8ea
Calf raises x8
Ankle hops x8
Jumps x8
Squats x8
Squat jumps x8
4X:
1a) TGU hip raise + press x8ea
1b) Burpee + swing x10
1c) staggered stance rotational squat + halo x8ea
1d) ½ kneeling windmill x8ea