| Warm up |
| – 5 minutes: Plank wave push ups x 5 + duck walk >< + Dead hang w/knee tuck x 20s – 2x: High knees >< + Butt kicks >< + A-Skips >< + B-Skips >< – Sprints >< x 4 |
| Strength |
| 1. 3x: SA KB Swing x 6/6 + KB Press x 6/6 + OH Step Back lunge x 6/6 (Complete all R the all L) 2. 3x: Single DB Bear Crawl R>/L< + band raises across body x 12/12 3. 3x: HEAVY KB Swing x 8 + Goblet squats x 8 + Slam ball throw to wall x 8 |
| Work |
| 2x through the back to top for 1x through. 2x: – Blue awning run (sub 500m ski if you can’t run) – Deadlifts x 8 2x: – Blue awning run – Hang power cleans x 8 2x: – Blue awning run – Front Squats x 8 |
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