| Warm up |
| -2x: 30s squats + 30s squat hold + 30s Push ups + 30s hold – 2x: A-skips >< + B-skips >< + hop to hip swivel > + punter kicks < + SL Hop R > + SL Hop L < – Light plate OH Forward lunge stretch x 90s/90s |
| Strength |
| – KB RDL > Clean > Press x 5/5 + SL suitcase hold on mat x 20s/20s + toe raises x 20s + elevated calf raises x 20s + kneeling plate OH Side bends x 12 |
| Work |
| Continuous work: – Row x 500- Wtd. Walking lunges x 16- Wtd. RDL x 12 – Bike x 1000- KB Swings x 20- Hamstring slider curls (both feet on 1 slider) x 15 – Ski x 500- Dual DB Squats x 25- Burpee broad jumps >< |
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