WU 10 min. SAQ Drills, Accelerations, Plyometrics, Abs, Back Extensions. CD/Stretch

WU 10 min. Squat Thrusts, Squats, Push Ups, Upright Row, Combo Crunch, Reverse Lunge, Diamond Pushups, Triceps Dips, Low-Back Erectors. CD/Stretch

WU 10 min. Run 30 min. @ RPE 7-9. CD/Stretch. Abs work.

Rest Day

WU 10 min. Walking Lunges with Lateral Raises, One-Legged Dip, Sumo Squats with Front Raise, Step-Ups, Lateral Lift with Lateral Raise, Calf Raise, Push-Ups, Triceps Dips, Crunches, Reverse Curl Combo, Back Extensions, Cardio: Light jog for 20 minutes, RPE 7. CD/Stretch

WU 10 min.
Aerobic training 30-45 min. @ RPE 7.5-8
CD/Stretch

Rest Day