• 20 Frankensteins
• 20 Scorpions
• 20 Heel to Hip
• 20 Toe touches
• 10 Meter Side Shuffle
• 10 Meter Side lunge

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:

• Back Squats: 5 @ 50%, 5 @ 60%, 5 @ 70%:  Perform 5 x 5 squat jumps at @ 70%:
• 4” Deficit Power Cleans: 5 x 3 Build to @ 90%

Recovery:
Quads, Hips and Hamstrings