| Warm up |
| 3x: 6 pt knee rotations x 12R/12L + 6 pt. Straight leg lifts x 12R/12L + anchored hip lift x 10 3x: Banded GM x 12 + Light goblet squat x 12 + supine scorpion x 4 3x: Duck walks >< + High knees >< + Butt kicks >< + Broad jumps > |
| Strength |
| 8 minutes: SL RDL x 8/8 + Single leg hops >< + banded hip thrust on Dynamax ball x 10 Deadlifts: 10-8-6-4-4-4 (working up to about 70% effort. Double OH Grip, keep bar in motion) |
| Work |
| You go, I rest: – 200m Row x 3 (each person completes 3. Rest while other person goes) – 4x: 10 DB Thrusters – 4x: Dual KB Cleans x 10 – 4x: 10 Slamball slams – 5 x: >< Plate push |
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