| Thursday |
| Warm up |
| – Bike 1000 m – 2x: Band walks x 10/10 + banded glute bridge x 10 – 2x: Superman pull down x 10 + shin box waves x 10 – 3x: KB Swing x 10 + broad jumps x 5 + Chin over bar hold x 15s |
| Strength |
| Every 90 seconds x 6 sets: – Barbell lateral jump overs x 20 (total) *sub lateral jumps over band/DB/yoga block if needed – Barbell bent row x 5 – Barbell Hang power clean x 5 – Barbell Press x 5 – Barbell Front Squat x 5 |
| Work |
| 20 min 1) 3 sets: Tail pipe P1) 250m Row P2) Dual KB FR Hold 2) 3 sets: P1) 10 Slams + OH Hold P2) B.A.R *B.A.R does not start until the slams are completed and the ball is OH 3) 100 Medball sit up to pass |
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