| Warm up |
| – 2x: ½ kneeling groin stretch x 8/8 + Body weight kick stand x 8/8 + banded glute bridge x 12 – Blue awning run – 2x: KB Swings x 10 + Squat > hip lift >stand x 8 + pogo hop hip twists x 12 – Blue awning run |
| Strength |
| 1. Weighted lateral lunges x 10 + SL Barbell RDL x 8/8 + half kneeling banded chops x 10/10 2. Single side loaded Bulgarian split squats x 8/8 + KB Squat jumps x 8 (reset for each rep, be explosive) + Dynaball speed skaters |
| Work |
| 20-15-10-5 – DB Thrusters – Rainbow slams – Jumping lunges – Bike calories |
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