| Warm Up |
| – Lunge hold x 1m/1m- Squat hold x 1m – 6 minutes: Superman x 10 + feet elevated hamstring activation x 20s + wall squat x 5 – Couch stretch x 1m/1m |
| Strength |
| 1)3x: Banded GM x 12 + 5pt straight leg raise x 12/12 + back squat warm up x 5 2) 5×3 Back squats |
| Work |
| 10>2 by twos Begin each set with a blue awning run: – Barbell hang power cleans – increase weight as you go. – Pull ups – Side/Side/Back/Throw with a partner |
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