| Thursday |
| Warm up |
| – 3x: Single leg RDL x 5/5 + Dive bomber push ups x 5 + sit up to stand x 5 – 2x: Side shuffles >< + Frog hops >< + Punter kicks >< |
| Strength |
| 1) 8 Minute KB Complex: – 3 SA KB Swings – 3 SA KB Cleans – 3 SA KB Press – 3 SA KB Step back lunges in front rack – Repeat on other side. 2) Front Squats: 8-8-8 Between Sets: Band walks x 12/12 |
| Work |
| 16-20 mins 15-10-5 – Backwards box push >< x 2 – Hang Power Cleans 5-10-15 – P Lot Run x 1 – Deadlifts 15-10-5 – Row x 200m – Push Press |
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