| Warm Up |
| – 2x: 30s mt climbers + 30s jumping jacks + 30s alt. Knee to elbow – cone to cone dynamic/mobility – frog stretch x 2 minutes |
| Strength |
| – 3 cone goblet w/3 squats (15 total) – bench elevated DB rows x 6/6 – heels elevated RDL x 10 – 2 pull ups + chin over bar hold x 15s + 2 pull ups |
| Work |
| – Guad run – lateral box jump overs – Jump slams x 15 – 1000m bike – kneeling DB Curl to press x 12 – DB plank transfers – 500m Row – DB Walking lunges x 16 – DB Push press x 12 |
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