| Warm Up |
| – 2x: Blue awning run + 6 pt. Knee rotations x 10/10 + supine scorpion x 4 – 2 minutes: shin box waves – 30s/30s: Big forward lunge with OH reach – 3x: Squat rotations x 4 + Side plank hold x 30s/30s + hip lifts x 8 |
| Strength |
| – 3x: SL Lowering from box x 6/6 + Barbell RDL x 8 + heels elevated goblet squats x 8 – 4x: Front Squats (from rack) x 6 |
| Work |
| EMOM x 12 min, Alt. movements each minute: – Elbow plank hip dip x 40s – KB Squat jumps x 12 – Knee tuck v-ups x 30s – KB Swings x 10 |
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