| Warm up |
| – Guadalupe run – 3x: SL kb rdl 4/4 + squat jumps x10 + glute bridges x10 – 3x: hinge squat stand x8 + goblet squat hold x20s + roll to straddle stretch x8 |
| Strength |
| BB back squat 4×6 1min rest 3x: Goblet slider lateral lunges x6/6 + slider pike ups x12 + wtd. Dead bugs x12 |
| Work |
| With a partner: – 7 min Max distance ski- plate hold on recovery – 7 min max distance bike- wall sit on recovery |
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