| Warm Up |
| – 2 minute plank hold – 2 minute active squat hold with arms OH (Full lockout!) work lifting one foot at a time during this hold – Forward lunge w/OH Reach x 45s each side, back knee off ground. – 2x toe elevated iso lunge hold/calf stretch x 20s/20s + squat rotations x 6 |
| Strength |
| – Goblet squat press away at bottom x 6 + banded knee lift with hip opener x 6/6 + Barbell RDL x 8 (light & controlled) – Front squats x 5 w/3s hold at the bottom of each rep. + banded glute bridge hold at top and push band x 20s + supine snowman x 10 |
| Work |
| 3 minutes in each section w/1m rest between each: – Dual KB Clean + Squat > Thruster – Max distance row (Under 30s/m. Damper below 5 – Slam ball Slam x 5 + Backwards slam ball throw to wall x 5 – Mt. Climbers x 20 + Squat Jumps x 10 + alt. v-ups x 10 |
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