Mi-Strength

Warm Up
Squat movement prep 
Ankle rotations, band active leg raises,  high kicks, side kicks-using the rig

Activation
https://www.youtube.com/watch?v=G2VV13DVHdU#action=share These 3 moves to prep

Strength 1
BACK SQUAT 
4 sets X 5 reps (tempo: 51X1) 

Strength 2
Weighted Step ups 4 sets 5/5 use bb, 2 kb, 2 db up and shoulder level 

Strength 3
C1) Moderate weight with great form underhand bent over rows 4 sets x 6 reps 
C2) MB on shin slow control crunches 4 x 10

Recovery
Group 100 m walk and stretch at the end