| Warm Up |
| – 2x: Squat rotations x 4 + forward lunge rotations x 4 + Hip lifts x 10 – 2x: Slider hamstring stretch x 30s/30s + hurdle walks >< + punter kicks >< – 2x: Supine scorpion x 4 + yoga push ups x 5 + scorpion from pike position x 6 |
| Strength |
| 1) 3x: Wide stance KB RDL x 10 + forward elevated lunge x 12 alt. + slider angles x 10 2) Dual DB ¼ deadlift hold x 5s > return to floor > all the way up + banded kick backs x 10/10 + gorilla row x 12 |
| Work |
| With a partner. 2x: P1) Ski x 200 P2) Dual KB Hold 2x: P1) 16 lateral box jump overs P2) 10 KB Swings + rest 2x: P1) Bike x 400 P2) Max rep push ups |
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