A) (4-6)(6-8) Tempo Single Leg Squat 22X1 **Weighted if can perform bodyweight at tempo
rest 30sec between legs, rest 1:00 x 3-4 sets
Scaled Variation: Banded Support Pistols, Single Leg box step ups
B) (6-8) Hamstring Hip Thrusts with @21X2 + 50ft broad jump rest 1-2:00 x 3-4 sets
C) 4 sets Mix and Match
200m run
8-10 Dips
8-10 Box Jumps
8-10 Chest to Bar
Rest 1:30 2:00
D) Core
:30 DB Wood Chop R
:30 DB Wood Chop L
8 T2Rig + :10 6 inch hold
rest 1:00 x 4-5 sets