| Warm up |
| 1) 1x: 6pt knee circles x 10/10 + 6 pt leg lifts x 10/10 + 6 pt side leg lifts (leg is straight and to the side of body) x 10/10 2) 2x: Band walks x 12/12 + band squats x 10 3) 3x: Wall facing squats x 5 + SLRDL x 5/5 + Squat jump x 10 |
| Strength |
| 1) 10 minutes: Barbell RDL x 10 + Barbell Row x 10 + SA KB squat (in front rack position) x 5/5 2) Front squats: 5-5-5-5 3) Front squats: 10-10-10 @ 60% of heaviest weight. 2 min rest between each. |
| Work |
| Complete 8 sets of a 20/10 before moving on to the next section. 1) Push up/Rest 2) Bike/Rest 3) Goblet squat/Goblet hold (standing) 4) 2 cone Sprint/Rest |
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