| Warm up |
| – Forward lunge hold x 1m/1m – Bottom of squat hold x 2 minutes 2x: – 20s high knees + 20s jumping jacks + 20s jump squats – Pigeon pose x 90s/90s – Couch stretch x 1m/1m |
| Strength |
| 8 minutes: 1) Barbell cossack squat (keep feet wide) x 6 + Barbell Good morning x 10 + Barbell back squats x 10 8 minutes: 2) Barbell front rack step back lunges x 12 alt. + SL Slamball RDL > SL Slam x 5/5 |
| Work |
| Partner work: 2 sets of each, back to top for 1 set of each 2x: – 650m Ski – Goblet Squats x 50 2x: – Bike x 800 – Single KB Clean (swing to clean) and press x 50 2x: – Mt. climbers x 100 – FFE Jumping lunges x 50 |
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