| Warm up |
| – 2x: Jumping jacks x 20s + push ups x 20s + high knees x 20s – 2x: KB Straight leg RDL x 8 + wide stance squat rotation x 6 + forward lunge rotation x 4 – with barbell perform strength section movements x 5 reps x 3 sets without any weight |
| Strength |
| 5 sets total, 5 reps each: – Barbell deadlift – Barbell row – Barbell front squat – Barbell press |
| Work |
| 1. 250m Row x 3 w/30s rest between each 2. Goblet position (1 kb) walking lunges x 12 + Alt. DB ground to OH x 12 + weighted lateral lunges x 12 alt. + split stance DB Row x 12 (forward split, switch feet halfway) |
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