| Warm up |
| 3x: Prone Scorpion x4 + Cat cow x4 + Forward lunge rotation x4 3x: Banded Good morning x10 + Vertical jumps x5 + Lateral lunges x6 |
| Strength |
| Squat test: 8-6-4-2-2-2 2min rest between sets 3x: Goblet hold reverse lunges x12 + FFE split jumps x12 + Side v-ups x8/8 |
| Work |
| Remaining time: – Slider push/pull >< – Alt KB swing to press x8/8 – Wtd. sit up x10 |
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