| Warm up |
| 3x:90/90 hip swivels x6 + Squat rotation x4 3x: KB RDL x8 + 15s chin over bar hold + KB Sumo squat x8 |
| Strength |
| Deadlift test:8-6-4-2-2-2 3x: Partner hamstring curls x6 + Banded kick backs x6/6 + SL glute bridges x6/6 |
| Work |
| 15min: – Hammer curls x10 – OH Press x 10 – 250m row – Waiter Carry x R> L< |
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