Strength
Back Squat, 3x5
Barbell Good Mornings, 3x10
Weighted Front Bridges, 3x30 seconds
Anaerobic Capacity
Every minute on the minute for 12 minutes run a resisted band sprint
You'll have a band around your waist held by your partner who will provide resistance as you run the length of the court. You'll then switch with your partner and they'll run back. The remainder of the minute is your rest.
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