| Warm up |
| – 2x: Scapular push ups x 20s (slow and steady) + Side plank hold from hand x 20s/20s + Air squats x 20s – Coaches choice dynamic warm up x 8 minutes |
| Strength |
| 15 minutes: – Barbell strict press x 10 – Pistol squats x 5/5 (use bands on pull up bars for support and weight under heel as needed) – Side to side slider pikes x 10 alt. (Slider comes to outside of hands) – Chin ups x 8 |
| Work |
| 1 minute of work/30s of rest x 3 rounds – Row – DB Plank transfer – Weighted Step ups – Dual KB Wide stance DL – Head cutters (light to moderate) |
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