| Tuesday |
| Warm up |
| – 2x: Lateral lunges > + forward lunge rotation < – Adductor stretch on wall x 2 minutes – 2x: Banded GM x 20 + Goblet squat x 12 |
| Strength |
| 1) 3×20 back squats -Rest 2 min between sets 2) 3x: FFE split squat (hold weight on same side of elevated foot) x 10/10 + banded hip thrusts (band only, back on bench) x 15 |
| Work |
| 1) 5x: 2 cone sprint 2) 3x: Partner band side shuff >< 3) Remaining time: KB Swing x 10 + Cossack Squat x 10 |
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