A. Warm Up
4 sets NFT
12/side Lying Leg Abductions
20 Banded Seated Hip Abductions
B. Strength
4 sets of the following superset
3 reps @ 3131 Tempo
6/leg @ 2121 Tempo
(be sure back toe is only a few inches away from front heel, keep rear heel elevated)
C. Conditioning
For time:
1000m/850m row Damper @ 10
1 minute KB Front Rack Split Stance Isometric Hold/leg (2 minutes total)
30 Burpee Box Step Ups 20″/16″
*coaches challenge perform KB Burpee Box Step Ups, same weight as Isometric hold (watch video for example)
**be sure to only count the actual time in position until 1 minute is reached, may alternate legs to accumulate the 2 minutes)
D. Accessory
3 sets of the following superset:
Mixed KB Rack + Suitcase Reverse Lunges
*arm that’s down is the same leg that steps back
6/leg @ 20X1 Tempo
6 @ 3012 Tempo
*these may be loaded with DB or plate in front of chest