| Warm up |
| 1. Squat > Hip lift > Stand x 5 + standing kick back > forward knee rotation x 10/10 + forward lunge w/OH reach x 20s/20s 2. Suitcase carry R>/L< + KB Swings x 10 + duck hop >< |
| Work 1 |
| 3x: Barbell hip thrusts x 10 + broad jumps x 6 + pull ups x 8 Deadlift: 5×5 |
| Work 2 |
| – Box push >< – DB Bent row x 10 – DB Floor press x 10 – DB Squats (DB at shoulders) x 10 – DB DB Plank pulls x 10 |
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