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
3 rounds 10 reps ea
Pop squats
Plank Jacks
OH RB Squats
RB pull aparts
Single leg RDL --- long Jump
Side planks fwd/rev taps
KB squats - every 3rd jump
KB DL - every 3rd jump
KB split squat
Burnout
Burpees
Cross plank Crunches
KB marching