| Thursday |
| Warm up |
| – 2x: Goblet squat x 10 (light) + squat rotations x 4 + yoga push up with toe touch x 6 – Frog stretch x 90s – Seated straddle stretch x 1m – Couch stretch x 1m/1m |
| Strength |
| – 3x: Lateral band walks x 12/12 + Partner hamstring curls x 6 + KB Swing x 10 – 3x: Back squat x 8 + DB Bench press x 10 + triceps pull downs x 30s max reps – 3x: Wide stance deadlifts x 5 + superman pull downs x 12 |
| Work |
| With a partner: 1) Complete a 2000m Row. After each turn, plate push ><. 2) Complete a 2000m Ski. After each turn plank pull x 10 + v-up x 10 |
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