Warmup

2 rounds of:

• 10 leg swings
• RNT lunges
• wall slides
• reaching straight-leg deadlift

Reactive Ladder Drill

• ickey shuffle to sprint
• backward ickey shuffle to sprint

Strength

3 rounds of:

• 8 wide stance box squats (3 seconds down, 1 second at the bottom, explode up)
• 12 goblet reverse lunges
• 4 dynamic camel pose
• 4 dynamic child’s pose

I did 125,115,115lb for the box squats and 50lb for lunges.

Core

4 rounds of:

• 1 min suitcase carry (32kg DB)
• 1 min side plank