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Warm-up:
2 Sets
Run 800 Meters
15/15 Spiderman push-ups
10/10 Hip openers
Static Stretching:
3 Rounds: 30 sec each:
- Pigeon Pose (Right/ Left Leg)
- Couch Stretch (Right/ Left Leg)
- Squat Holds
- Calf/Ankle Stretch (Right/ Left Leg)
STRENGTH:
- Standing DB Squat Jumps: 5×10 45/35lbs
- Standing DB Jumping Thrusters: 5×5 30/20lbs *be sure to land in squatting position. continue to have good squat form while performing this exercise*
Recovery:
Shoulders and Hamstrings