4 Rounds:

• 20 Frankensteins
• 20 SL RDL
• 20 Heel to Hip
• 20 High knee Skips
• 10m Side Shuffle
• 10m 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 Rack Barbell Box Jumps: 8/4”: 40% of bodyweight: 4×5 -pair w/ 150m row sprint *rest 3 full mins before going back to bar*
• Power Cleans from Blocks (above knee) 5×3@70%
• Romanian Deadlift 4×8