Warmup

• 3 Sets NFT – Single leg focus FBB Warm Up
• 6 reps/leg Plate Loaded Lateral Box Step Down 30X1
• rest 30sec
• 10m Skater Band Walk
• rest 30sec
• Side Plank Clamshells x 10/side (20X0)
• rest 60sec
  +
• 3-4mins Lower Body Mobility
  3-4mins Squatting Weighted ANKLE Stretch (if you don’t have a heavy medicine ball you can use a heavy dumbbell or kettlebell)  
  Squatting Weighted Ankle Stretch https://youtu.be/F18ChZ9VraA
  Skater Band Walk https://youtu.be/ZJ_3GcAZOss
  Clamshell Plank https://youtu.be/Jpy5PZTFVYw
  Plate Loaded Lateral Box Step Down https://youtu.be/r51ARk8EfCo
  Squatting Weighted Ankle Stretch https://youtu.be/F18ChZ9VraA

A) Abduction Bias RNT Goblet Squat

50X0; 6reps/side; rest 60sec between legs x 2 sets/leg
*Positional Strength Work
*LIGHT LOAD – Positional focus
Demo video https://youtu.be/jJc6tsOQVVc

B) Box Squat

21X1; 4,4,4,4; rest 2-3mins
*Increase load each set – make only last set TOUGH
*Box height is such that when seated thighs are parallel to floor
Demo video https://youtu.be/7iw2gLZKZ0w

C) DB Suitcase RNT Step Up

31X1; 6-8/leg x 3 set; rest 60sec between legs
*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
Demo video https://youtu.be/RVXIMh_Mk9c

D) 3-5 Sets Increasing Effort Per Set

• 3 KB Rack Squats 40X0
• 3 KB Rack Squats 22X0
• 3 KB Rack Squats 20X0
• rest 15sec
• 10 Burpee Box Jump Over (24/20″)
• rest 15sec
• Reverse Sled Drag 30m
• rest 15sec
• Assault Bike 18/14 Calories
• rest walk 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. 
  Kettlebell Rack Squat https://youtu.be/U-8AxRHCr3M
  Burpee Box Jump Over https://youtu.be/62gxoEF07Qg
  Reverse Sled Drag https://youtu.be/tLh3S7PO-Xo
  Assault Bike https://youtu.be/YAehhfg3DD8