| Thursday |
| Warm up |
| – 2x: Jumping jacks x 15 + dual slider hamstring curls x 12 + high knees in place x 20s – 2x: Barbell FS x 10 + RDL x 10 + Back squat x 10 |
| Strength |
| – 2x: KB GM (dual) x 12 + Band walks x 12/12 + Broad jump x 5 – Back squat 8-8-5-5-3-3-2-2 |
| Work |
| Partner workout: Complete 2x each then back to top for 1x each 1) – 600m Row – Wall walk x 8 – Toes to bar/Knee tucks x 20 2) – 1200m Bike – Head cutters x 30 – Push Ups x 50 |
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