| Warm Up |
| Blue awning run – 2x: tip toe walk > + SL Small hops R>/L< + calf scoops > – 2x: Squat jump x 8 + hip lifts x 8 + leg swings x 10/10 – blue awning run |
| Strength |
| 10 minutes: Barbell SL RDL x 5/5 + DB OH Step back lunges x 8/8 + Slamball step and throw x 5/5 8 min emom:- 3 deadlifts- 3 hang power cleans |
| Work |
| 1) 4 x 250m ski + rest x 30s 2) 3x: KB Swing x 10 + box jumps x 10 3) 3x: Row x 250m + sprinter lunges x 12 + rest x 30s If time still remains, go back to top for 2 sets of each. |
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