| Warm up |
| – Frog stretch x 2 minutes – Couch Stretch x 1m/1m 2x: Hurdle walks >< + bear crawl >< + calf scoops >< 3x: KB Sumo DL x 8 + hip lifts x 8 + speed skaters x 8 |
| Strength |
| – BB Deadlift 4×6 @ 80% – 3x: BB Hip thrusts x 10 + DB hip lift SA press x 8/8 + Heavy KB R. Twists x 12 |
| Work |
| Remaining time: – Backwards box push >< (2 plate minimum) – SL Slider sprints x 8/8 – Slam ball thrusters to slam x 10 – Bench jump overs x 12 |
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