Bill & Kailee

WARMUP (10): 

Agility Ladder Drills
1. Bunny Hop (2) Feet, Then R & L [Hot Ground, No Heel Contact]
[Straight Up and Down, Don't Lean or Build Momentum]
2. Lateral Bunny Hop (2) Feet, Then R & L [Strengthen MCL & ACL]
3.  Icky Shuffle [1, 2, "Step Up"]
4.  Crossover Shuffle [Hip Change Movement]
5.  Lateral Shuffle [Tap and Back]
6.  Out and Up [Balls of Feet, Hips Over Rung, All in the Hips]
7. Skier [Hips 45, Arms 90, Hip Change in Air]
8. 2 Forward Bunny Hops 1 Back
9. Step-In, Step-Out

STRENGTH (20)

Seated Box Jumps x 5

Hang Cleans x 3

Split Jerk x 1

CONDITIONING (15)

25 Min EMOM

Min 1:  1 Prowler Push

Min 2:  15 Jumping Lunges

Min 3: 12 Weighted Step-ups

Min 4: 5 Push-ups + 5 Burpees

Min 5:  Rest

STRETCH (10)

Shoulders

https://www.youtube.com/results?search_query=seated+box+jump

https://www.youtube.com/watch?v=oxjC-0yuSHM