| Warm up |
| – Body rock with step through x 2 minutes – 2x: Squat rotations x 4 + hip lifts x 10 + shin box waves x 10 – 2x: Superman x 15 + Banded GM x 10 + Dual KB hold 6 inches from ground. Create tension x 20s |
| Strength |
| – 2x: Deadlifts x 10 (light weight) + alt. KB row x 16 – 3x: Deadlifts x 5 (increase wt) + 25s dead hang + superman pull down hold x 20s – 3x: Deadlifts x 3 |
| Work |
| With a partner – 12-15 minutes: – 100 DB Step ups – 80 KB Swings (no more than 8 per person at a time) – 60 Side/Side/Back/Throw – 40 Head cutters (max 5 each set) – 20 burpees (max 5 each set) Immediately into max meters in remainingn time |
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