| Warm up |
| 2x: calf scoops>< + figure 4 >< Lateral lunges 3x: 150m ski + KB sumo deadlift x8 + banded face pull x10 3x: 250m bike + 15s hs hold + hinge/squat/stand x5 |
| Strength |
| 3x: Alt. Box step-ups x12 + Heavy DB or Kb shoulder shrugs x10 + partner back pedal >< 4x: deadlift w/3s pause below knee @60-70% x6 + glute bridge walkouts x5 |
| Work |
| Remaining time: – mountain sliders x30 – SA kb deadlift 6/6 (outside foot) – Russian twists x30 – 20s wall sit bus drivers |
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