| Warm Up |
| – 1x: Walking knee drives > + Hurdle walks < + calf scoops > + Forward lunge rotations < – 2x: Gorilla crawls >< + High knees >< + HS Kick ups >< – 2x: Inch worms > + Forward lunge to hamstring stretch < + Pogo hops >< |
| Strength |
| – Kneeling halos x 12 – Elbow plank band pulls x 10/10- Deficit push ups x 10 – Single arm weighted sit ups x 5/5 – Alt. KB Clean and press x 10- Weighted side bends x 10/10- Wtd. Superman pull downs x 12 – Kneeling straight arm pull down > triceps ext. X 12 |
| Work |
| Continuous work: – Blue awning run – Medball side/side/back/throw to wall x 10 – Barbell High pull x 10 – Barbell curl x 10 – Barbell press x 10 – Plank position knee to opposite elbow x 12 |
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