| Warm up |
| 1) 5 minutes: High knees jump rope x 20s + supine scorpion x 4 + 6 pt. Knee rotations x 10F/10B 2) Couch stretch x 1m/1m + Forward slider stretch (back knee down, slider under front heel. Front leg is straight like a front split) x 1m/1m 3) Barbell back squats from rack: 10-8-6 |
| Strength |
| 1) Back Squat 5×5 (increase weight, go heavy if the body feels ready) Remaining time in strength: 2) Step back lunges w/barbell x 12 alternating + Body saw x 8 + Single arm press from bottom of squat x 5/5 |
| Work |
| Team 5k Bike – damper 10 3 person team: 30s each on bike 4 person team: 20s each on bike 5 person team: 20s each on bike + 1 Med ball OH at all times Alternate the following movements after your turn: 1) Slamball slams x 10 + 10 push ups 2) Lateral box jump overs x 12 + KB swings x 8 3) Feet anchored sit ups x 12 + Dual DB Shoulder to OH x 8 |
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