| Warm up |
| 2x: Squat rotations x 8 + Forward lunge hold x 30s/30s + wall squats x 5 2x: Banded walks x 12/12 + Banded squats x 10 + lateral lunges x 8 2x: High knees >< + butt kicks >< + walking lunges (every second lunge 2 lunge jumps) |
| Strength |
| – FFE Slider Reverse lunges x 8/8 + Lightly weighted sprinter lunges x 12 alt. + Plate OH Squats x 10 – Front squats: 8-8-8-8 |
| Work |
| – Blue awning run – Forward box push >< x 2 – Blue awning Run – Alt. KB Swings x 12 – Blue awning Run – Slider pikes x 10 – Blue awning run – Push ups x Goblet squats x 12 |
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