| Warm up |
| – Guad run – Forward lunge to hamstring stretch x 5/5 + 6pt leg lifts x 10/10 + 6 pt. Knee circles x 10/10 – Jumping jacks x 20s + KB RDL x 8 + squat hold w/rotations x 30s |
| Strength |
| – Barbell back squats x 8 – SL RDL x 6/6 – Lateral goblet lunges x 8 – Weighted side bends x 12/12 – Weighted calf raises x 12/12 |
| Work |
| With a partner: – 850m Row (partner holds FLR) – 60 KB Swings – 100 Squat jumps – 850m Row (partner holds DB OH) – Kneeling plate ground to OH – FFE Jumping lunges x 100 – 850m Row (parnter holds wall sit) – 60 kneeling halos – 50 Head cutters |
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