| Thursday |
| Warm up |
| – Forward lunge hold x 30s/30s – 2x: Straddle position hip hinge x 10 + Leg swings x 10/10 – 3x: Forward lunge rotation x 6 + Elbow plank hip dips x 12 + HS hold x 30s or HS walk/Kick Up > |
| Strength |
| Every 2 minutes x 12 minutes: – Hang power clean x 5 – Front squat x 5 – Shoulder to OH x 5 – Bent row x 5 (sup. grip) |
| Work |
| 2-3x: – 20s row sprint – DB Bear Crawl >/< – 40s row sprint – Plate OH Step back lunges x 16 – 60s row sprint – R. Twists x 50 |
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