| Warm up |
| 3x: SL KB RDL 4/4 + squat jumps x 10 + glute bridges x 10 3x: Banned GM x 8 + goblet squat hold x 20s + roll to straddle stretch x 8 |
| Strength |
| 4x: BB Back squats x 8 + Goblet reverse lunges x 6/6 4x: DB Bench press x 12 + slider pike x 12 + wtd. Russian twists x 20 |
| Work |
| Remaining time: – 200m Row – 15 KB Swings – Renegade row x 8 – slider pull/push >< |
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