| Warm up |
| 3x: 90/90 hip switches x6 + Squat rotation x4 + Bear Crawl >< 3x: KB RDL x8 + KB Swing + KB Sumo squat x8 |
| Strength |
| Deadlift test: 8-6-4-2-2-2 3x: BB Row x8+ Banded kick backs x6/6 + Elevated SL glute bridges x6/6 |
| Work |
| 15min: – Hammer curls x 10 – 250m row – Waiter Carry x R> L< |
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