| Monday |
| Warm up |
| – Blue Awning Run – 3x: Air squat x 10 + Supine scorpion x 4 + Step through rotation x 4 – 3x: Calf scoops x 5/5 + SL RDL x 5/5 + SL Side to side hops x 10/10 (over and back = 1) |
| Strength |
| – 3x: Band walks x 12/12 + 6 pt. Kick backs x 10/10 + Hands behind head squat jumps (for height) x 10 – 4x: Barbell RDL x 8 + Elevated side plank dip x 30s + 20s hold at top |
| Work |
| You go, I go: 1) 10>1 DB Strict press 2) 1>10 BB+ Front squat 3) 10>1 Deficit push ups 4) 1>10 Jump Slam |
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