| Warm up |
| – Squat hold x 2 minutes – Body rock x 2 minutes – 2x: HIgh knees >< + Pogo hops >< + lateral lunges > + Forward lunges < – Full court Frog hops >< + Full court bear crawl >< |
| Strength |
| 5×5 Front Squats Between each set: – alt. Dumbbell curls x 12 – one rests at 90 degrees – DB “Y” raises to eye height x 12 – SA Supported fly x 10/10 (light) |
| Work |
| With a partner complete as many sets as possible in 15 minutes: – 500m Ski – 50 wall balls – 1000m Bike – Barbell hang power cleans x 30 – 500m row – Barbell shoulder to OH x 30 |
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