| Warm up |
| 1) 1000m Row 2) 3x: Lateral lunges x 8 + forward lunges x 8 + squat rotations x 8 3) 3x: Squat jumps x 12 + slider hamstring curls x 10 + slider climbers x 20s |
| Strength |
| 1) DB Walking lunges x 12 + lateral banded walks x 12/12 + Banded air squats x 12 2) 5 Front rack step back lunges R/L > Front squat + DB KIckstand RDL x 8/8 + 6pt. Banded kick backs x 12/12 |
| Work |
| – 2 cone sprint >< x 3 – Dynamax ball side/side/back/throw x 20 – Dual DB Deadlifts x 8 – Single arm DB Snatch x 5/5 |
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