| Warm up |
| – 3x: KB RDL x 10 + superman pull downs x 10 + banded glute bridge x 10 – 4x: Barbell deadlifts x 10 + partner hamstring curls x 5 + broad jumps x 5 |
| Strength |
| Deadlifts: 8-6-6-5-5 After 6’s and first set of 5: – Triceps pull downs x 12 – Bench top bird dogs x 5/5 – Bent fly with thumbs down x 12 |
| Work |
| With a partner: – 2000m Row Then: – DB Walking lunges x 60 (heavy) – DB Push ups x 60 (Deficit) – DB Goblet Squats x 60 (butt to ball) – V-ups x 60 |
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