| Monday |
| Warm up |
| – 2x: SLRDL x 5/5 + wide stance goblet squat lightly weighted x 8 + Slider hamstring stretch x 30s/30s – 3x: Forward Lunge rotation x 4 + Supine scorpion x 4 + Banded GM x 12 |
| Strength |
| 1) 3x: Rear foot elevated RDL x 8/8 + SL banded glute bridge x 8/8 2) Barbell RDL x 8 + Broad jumps x 5 + superman x 10 3) Barbell Deadlifts: 5-5-5-5 (Double overhand grip) |
| Work |
| 12 minutes: – Backwards box push >< – Side v-ups x 12/12 – Weighted sprinter lunges x 12 – Dual DB Bent row x 12 Coaches choice finisher if time allows |
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