| Warm Up |
| – Body rock w/forward lunge x 2 minutes – 2x: Hurdle walks >< + punter kicks >< + high knees > + butt kicks < – 5 minutes: Barbell GM x 10 + Hip lifts x 8 + superman pull downs x 10 |
| Strength |
| 1) Curtsy squats x 10 alt. + Wrd. Single leg lowering x 6/6 + SL Hop R>/L< 2) Bulgarian split squats x 10/10 + KB Squat jump > Squat jump x 8 + Partner hamstring curls x 6 |
| Work |
| Every 2 minutes alt between sections: 1) – Barbell Hang power cleans x 5 – Burpee over barbell x 5 – Barbell push ups x 10 2) – 100m Ski – V-ups x 12 – DB Thrusters x 8 |
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