| Warm Up |
| – Island run – Dynamic – Foot elevated stretch x 1m/1m – Dead hang x 2 minutes |
| Strength |
| We will spend time in the first two sections before moving to third. – Wide stance RDL + wide split forward lunges x 8/8 – Barbell z-press x 8-12 + 5 SLOW pull ups 3 weight drop set of DB Bench Press |
| Work |
| – 200m Row + 10 KB Swings + Bear crawl >< – 200m Ski + DB curl to press x 10 + yoga block v-ups x 15 – Blue awning run + plate OH Walking lunges x 12 + plate push >< x 2 |
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