| Warm up |
| – 2x: Hurdle walks>< SL hops >< + low squat shuffle>< – 2x:90/90 hip switches x6 + Squat rotation x4 – 3x: KB RDL x8 + 15s dead hang + KB Sumo squat x8 |
| Strength |
| 3x: Staggered stance bent row x4R/4L +Farmer carry >< x2 + pull-ups x8 Deadlifts: 10-10-8-6 |
| Work |
| 15 min: – Guadalupe run – Backwards Box push >< (heavy) – Alt SA KB Swing x12 – 10 dual db curl + 20s 90 degree hold on last rep |
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