| Warm Up |
| – 5 minutes: Bike x 30s + forward lunge rotation x 4 + prone scorpion x 4 – 5 minutes: Squat swing x 8 + power skips >< + Lunge/lunge jump combo – Frog stretch x 2 minutes- Couch stretch x 1m/1m |
| Strength |
| – Front rack step back lunges x 12 (alt)- Feet elevated side plank dips x 12/12 w/20s pause on last rep – Kickstand RDL w/DB x 8/8 + SL Squats (scale with SL Lowering) x 5/5 + banded glute bridge x 12 |
| Work |
| 10-12 minutes: – 3 cone sprint – KBS x 10 – Kneeling Slams – Heavy goblet squat x 8 Finisher if time allows |
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