Squat movement prep
Ankle rotations, band active leg raises, high kicks, side kicks-using the rig
https://www.youtube.com/watch?v=G2VV13DVHdU#action=share These 3 moves to prep
4 sets X 5 reps (tempo: 51X1)
Weighted Step ups 4 sets 5/5 use bb, 2 kb, 2 db up and shoulder level
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
Group 100 m walk and stretch at the end
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