Thursday Warm Up Everything 10meters apart Toe walk/ heel walk High knee/ butt clickers Side shuffle Carioca Army marchers/ toe walk Knee to chest/ ankle to chest Plyo Drill #1: Bulgarian Split Squat Jump 5x3/3 Plyo Drill #2: Split Stance Verticals 5x2/2 Plyo Drill #3: Split stance Vertical to Broad Juno 5x2/2 Strength 5 Supersets 12 Drop Squats 3/3 Single Leg RDL with knee popped :40 Glute Bridge Hold Structural Integrity 4 Rounds :20/:10 Wall Sit Hollow Hold Skater Lunge Superman Hold Conditioning Every 2:00 x 6 80yd. Shuttle Run

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