| Warm Up |
| 5 minutes: 5 x inch worms + standing knee rotations x 5f/5b + squat rotation x 6 8 minutes: Row x 150m + 30s knee tuck dead hang + KB Swings x 8 + jumping lunges x 12 |
| Strength |
| 1) ISO hamstring exercise on bench x 20s/20 + BB GM > Squat x 10 + Dual farmer carry >< x 2 2) Hip thrusts x 10 + Heels elevated goblet squats x 10 + Broad jumps x 5 |
| Work |
| 8 minutes: – 30s battle rope (switch it up each set) – DB Step back lunges x 12 – Hanging alternating knee tuck x 10 8 minutes: – Slider climbers x 30 – Dual DB Ground to OH x 8 – Side/Side/Back/Throw x 10 |
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