| Warm up |
| 6min: KB swings x10 + Goblet squat hold x20s + Banded row to rotate x10 6min:Coach led clean progressions |
| Strength |
| 4x: HPC x5 + Front squats x5+ Push press x5 3x: Alt. Split jumps x12 + Wall walk x3 + Superman rollover to v-up x4r/4l |
| Work |
| 25-20-15-10-5: – Lateral box jump overs – Slam ball slams – DB Floor press 5-10-15-20-25: – Sprawl > barbell jump overs – Front squats (light) – Barbell push ups |
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