| Warm up |
| – 5 minutes: Bike x 30s + forward lunge rotation x 4 + prone scorpion x 4 – 5 minutes: Swing/Swing squat x 5 + power skips >< + forward lunges < – Frog stretch x 2 minutes- Couch stretch x 1m/1m |
| Strength |
| 1) Partner banded back pedal >< + FFE Step back lunges x 8/8 + Heels elevated RDL x 10 2) Feet shoulder width hands inside grip DL x 8 + Squat jump to broad jump > + Banded knee lift to external rotation x 5/5 |
| Work |
| 2 sets of each then back to top for 1 set of each: 1) – Ski x 150- Backwards box push >< 2) – Bike x 300- KB Swings x 10- Alt. pistol squats x 10 3) – KB Squat jumps x 12- Slider climbers x 20- Wtd SL RDL x 6/6 |
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