| Thursday |
| Warm up |
| – 2x: Hurdle walks > + Calf scoops < + ostrich walk > – 2x: Punter kicks > + Carioca >/< + forward/side knee drive R>/L< – 2x: SL RDL w/reach x 3/3 + KB Swing x 12 20/10 x 4: Banded glute bridge/hold at top |
| Strength |
| 3-4x: – Elevated DL x 5 (1 plate under each side. Control each rep back down.) – KB Squat jump > squat jump x 10 (KB SJ + SJ = 1) – Band walks x 12/12 |
| Work |
| 1) 250m Ski + Plate Push >< x2 -Rest 2:00 2) 250m Row + Plate Push >< x 2 -Rest 2:00 3) 250m Ski + Plate Push >< x 2 -Rest 2:00 4) 250m Row + Plate Push >< x 2 |
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