| Warm up |
| 2x: Banded lateral walks x 10/10 + ½ kneeling weighted groin stretch x 20s/20s + SLRDL (no wt) x 6/6 2x: Elevated pigeon x 30s + leg swings x 10/10 + 6 pt. Straight leg raises x 12/12 2x: Goblet squat x 5 w/5s hold at bottom of each + standing straddle x 20s + straddle rotations x 6 total |
| Strength |
| – Kickstand RDL x 6/6 + elevated SL Glute bridge x 10/10 + SL Hop in place x 20s/20s – Barbell front squat x 6 + slider hamstring curls x 12 (dual) + lightly weighted cossack squat x 8 |
| Work |
| 1) 6 minute row for distance (1:45/2:00) 2) KB Swings x 8 + lightly weighted OH lunges x 10 + Russian twists x 30 |
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