| Thursday |
| Warm up |
| – 2x: Hurdle walks >< + Alligator walks >< + Calf scoops >< – 2x: Banded GM x 12 + Goblet squat x 10 + Weighted squat hold x 30s – 2x: Partner band back pedal >< + Broad jumps >< |
| Strength |
| 1) 3x: Barbell hip thrusts x 12 + band walks x 12/12 + prone chest raises (back extension) x 12 2) 4x: Deadlifts x 8 (double overhand grip) + Banded kickbacks x 10/10 |
| Work |
| Remaining time: – Plate push >< – DB Row on elevated bench x 12 – Single leg squats x 5/5 (scale on box) – Side/side/back/throw x 10 |
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