New Program, designed to be a bit over an hour, 6x week:
Warmup:
5 min airdyne
3 x 5 hip airplane
3 x 5 lateral lunge
3 x 3 jump from kneeling position
3 x 2 180 degree jump
Strength:
Squat 5 x 5
Stamina:
8 x 50M sandbag run, 1 min rest, different carry each time
Accessory:
3 super set: elevated DB lunge x 12 followed by max effort goblet squat x 30 sec
Recovery:
5 min - hip flow
3 min - hold bottom of squat x breathing work
