| Warm up |
| 6 min: Banded lateral walks x 10/10 + banded goblet squat x 8 + `lateral lunges x 8 6 min: Elevated pigeon x 30s + leg swings x 10/10 + 4 pt. Knee circles x 10F/10B’ Frog stretch x 2 minutes |
| Strength |
| – Barbell front rack step back lunges x 10 total + partner hamstring curls x 6 + wide stance RDL x 10 – Front squats: 4-4-4-4 |
| Work |
| – Heavy backwards box push > + forward push < – Side plank dips x 10 + 20s hold at top of last rep, repeat on other side – lightly weighted alt. Jumping lunges x 12 – Slider pike x 10 – single arm front rack squat x 5/5 |
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