| Tuesday |
| Warm up |
| – 3x: Goblet squat x 10 (light) + squat rotations x 4 + yoga push up with toe touch x 6 – Frog stretch x 90s – Seated straddle stretch x 1m – Couch stretch x 1m/1m |
| Strength |
| BB Back Squat: 10-10-10-10 Rest 1 min between sets 3x: BB Step back lunges x6/6 + Banded standing straight leg kickbacks x10/10 |
| Work |
| 500m row Walking lunges x 12 Alt Legs Box Jump x 16 300m row DB Strict Press x 12 Lateral box jump overs x 16 200m Row Alt DB Snatches x 12 Bench jump overs x 16 |
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