Warm-up on stationary bike
Bench 3x135,155,185lbs combo with pull-ups 6xBW
Resistance band hip flexor holds standing and laying down
MB jump throws 3x5x10lbs, also underhand and sprint
Drills (hops, skips, high knees)
Starts 6x10m 4pt stance
Cool down on stationary bike
Static stretches
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