| Thursday |
| Warm up |
| – B.A.R – 2x: Band walks x 12/12 + banded squat x 12 – 2x: Banded 6pt kick backs x 6/6 + banded walk x 12 forward steps/12 backwards steps |
| Strength |
| 1. 2x: WTD Step ups x 6R/6L + Squat Jump up then Broad jump out x 5 + Alt. V-ups x 16 2. Back Squats: – 8-8 – 6-6 – 4-4-4 ***3 second pause at the bottom of each |
| Work |
| 5000M Team Row – After each turn: Forward wtd box push >< – 1 teammate holds a single KB Front rack hold at all times – switch arms as needed |
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