Up to 20 min chill bike
A) 10 min emom
40 yard sprint 20 yards out and 20 back
B) 4 sets NFT
20 alternating DB push press
20 alternating ring rows*
*Use a single ring and both hands. Alternate which side of the body you pull to.
C) 3 x 10 NFT
Rebounding lateral pvc jump overs
Use any height that allows you to rebound. We don’t do much of this so you don’t need a lot to stimulate and stress this enough to get better.