| Warm up |
| 5min floor stretches (coaches choice) 3x: KB RDL x10 + 20 Banded bicep curl + 15s chin over bar hold |
| Strength |
| Deadlift: 6-4-3-3-3 3x: Z press x12 + Hanging knee tucks x12 + Lateral ball toss x6/6 |
| Work |
| 15min: – 3 cone Sprint x2 – DB wdt. Glute bridge x10 – 12 Slider knee tuck to push-ups. |
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