| Warm up |
| 5 min: Seated ankle circles x 10/10 + forward lunge knee circles x 10/10 + wall facing squat x 5 + supine scorpion x 4 6 minutes: Hanging scap. Circles x 10F/10B + sumo squats x 10 + SA KB swing x 5/5 5 min: Barbell HPC x 5 + FS x 10 + Press x 10 |
| Strength |
| 15 minute: – Hang power clean + FS x 6 – Prone position bench elevated rows x 10 – Push Press x 8 (light/moderate from ground) – eccentric chin ups (4s down) x 5 |
| Work |
| 12 minutes: – Blue awning run – 5 Push Jerks – DB Transfer x 10 – OH Step back lunges x 6/6 Then, with a partner: – Max distance row in 10 minutes – 12 pulls per person |
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