| Warm up |
| – Blue awning run – Foot elevated weighted hip drop x 1m/1m – Adductor stretch x 2m – 6 minutes: Prone scorpion x 4 + Kick stand RDL x 8/8 + Broad jumps x |
| Strength |
| – 3x: Banded Deadlifts x 8 + KB Snatch x 5/5 + SA weighted sit up x 5/5 – 4x: Hang power clean x 3 + hang clean x 2 + Jerk x 1 |
| Work |
| Team 4k Row! After each turn: – 3 x burpees – 5 toes to bar |
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