| Warm up |
| – 3x: Air squats x 10 + Banded glute bridge x 10 + Banded kick backs x 10/10 – 2x: High knees >< + butt kicks >< + punter kicks >< – 2x: KB Swings x 10 + Jumping lunges x 10 + V-ups x 10 |
| Strength |
| 1) 3x: BB SL RDL x 6/6 + 3s weighted step downs x 5/5 2) 3x: BB Hip thrusts x 8 + Elevated calf raise x 12/12 + Partner band back pedal >< |
| Work |
| Complete and Repeat: – 3 Minute Row for max distance – Forward Box push >< x 3 – Pull ups x 20 – DB Shoulder to OH x 20 – Dual KB Front rack squats x 20 – Repeat from top |
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