| Warm Up |
| – 1x: Hurdle walks >< + Figure 4 > + lateral lunges < – 3x: SL Lowering from box x 3/3 + Kickstand RDL x 5/5 – 3x: KB Sumo DL x 8 + prone scorpion x 4 + dive bomber push up x 5 |
| Strength |
| – 3x: Bulgarian split squats x 10/10 – Foot to plate speed drill x 10/10 + speed skaters x 10 – 3x: Barbell deadlift x 8 (CONTROL) + Broad jumps x 5 |
| Work |
| Complete with a partner:100-80-60-40-20 – Butt to ball squat jumps (touch butt to ball, then your feet need to leave the ground) – Feet anchored sit ups (touch toes) – Bench jump overs (hands on bench, feet jump over) – Slamball slams |
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