| Warm Up |
| – 3x: Goblet squat x 10 (light) + squat rotations x 4 + wide stance KB RDL x 10 – Frog stretch x 2 minutes – Seated straddle stretch x 2m – Couch stretch x 1m/1m – Elevated hip stretch x 1m/1m |
| Strength |
| 1) Buglarian split x 5/5 w/10s parallel hold on last rep + SL jumps R></L>< 2) Partner hamstring curls x 8 + Half squat walk w/band: Forward >/Backward< + feet elevated side plank dips x 12/12 |
| Work |
| 12-6-3 – Backwards box push >< x 2- Hang Power Cleans 12-6-3 – Row x 200m- Front Squats 3-6-12 – Blue Awning Run- Deadlifts Increase weights needed |
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