| Warm up |
| – 2 minute bottom of squat hold – Single leg hip lifts x 5/5 + single leg half squat hold x 15s/15s + Banded GM w/pause x 8 – Goblet squats x 10 (deep) + Forward lunge rotations x 4 + Power skips >< |
| Strength |
| – Bulgarian split squat medball rotational throw x 10/10 + Banded GM x 12 + Broad jumps x 6 – Deadlift hold at mid shin x 4s > Lower to ground > stand x 6 + copenhagen plank x 20s/20s (give scales) + Plank position band pulls x 10/10 |
| Work |
| 40/20 x 3-4 – Speed skaters – Dive bomber push ups – lateral box jump overs – DB Z-Press – Dual KB Goblet Squat |
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