| Warm Up |
| – Blue awning run – 2x: Lateral lunges >< + Hurdle step overs >< + hurdle duck unders >< – 2x: Bear crawl >< + cart wheels >< + HS walks >< |
| 1. Bulgarian split squats x 8/8 + half kneeling slam to rotational throw x 6/6 + RDL x 10 2. Medball press (butt on ground) x 10 + Dual slider pike x 8 + pull ups x 5-8 3. 20/10 x 6 (alt) Push ups/rest + squat jumps/rest |
| Work |
| 2 sets of each: P1. Ski x 250mP2. Wall sit with plate hold P1. Bike x 400mP2. 30 R. twists + Plank hold P1. Blue awning runP2. Dumbbell press x 10 + OH hold until they return |
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