A. 3 Sets NFT –

Single leg focus Warm Up

6 reps/leg Plate Loaded Lateral Box Step Down 30X1

10m Skater Band Walk

Side Plank Clamshells x 10/side (20X0)


Lower Body Mobility 3-4mins

Squatting Weighted ANKLE Stretch

(use a heavy dumbbell or kettlebell)

B. 4 sets of 4 reps

Box Squat


*Increase load each set – make only last set TOUGH

**Box height is such that when seated thighs are parallel to floor

C. 3-5 Sets Increasing Effort Per Set

*record each time

3 KB Rack Squats 40X0

3 KB Rack Squats 22X0

3 KB Rack Squats 20X0

10 Burpee Box Jump Over (24/20″)

Reverse Sled Drag 30m

Airdyne 18/14 Calories or row

-rest up to 2mins-

*Choose KB loads that you can successfully complete all 9 reps unbroken at the tempo prescribed.

**Every set increase the tempo on the Assault Bike and increase the speed of your burpee box jump overs

***If your movement quality remains high and you are able to continue to increase your pace on each set, continue to 4 or 5 sets. Otherwise if quality or pace drops, terminate after set 3.

****scale burpee box over with a burpee step over

D. 2 sets

Abduction Bias RNT Goblet Squat

50X0; 6reps/side

*Positional Strength Work

**LIGHT LOAD – Positional focus

E. 3 sets

DB Suitcase RNT Step Up

31X1; 6-8/leg

*Building from last week in load – focus on tempo and hip control

**Prioritize the forward leg and NOT driving up off the back leg

***Box height is just below the knee

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