| Warm up |
| – 2x: lateral lunges > + Forward lunge rotation < + figure 4’s > – 2x: Punter kicks > + high knees < + hurdle walks > – KB RDL x 10 + Squat jumps (high!) x 5 + Single leg glute bridge x 10/10 |
| Strength |
| 1) 3x: Bulgarian split squat jumps x 10 + Barbell RDL x 6 + Dual DB row x 10 2) Deadlifts 5×3 – rest as needed between sets. |
| Work |
| 12 minutes: – 15 calorie row – Rest until heart rate comes down. Then heavy reps of: – Barbell HPC x 3 – Barbell clean x 3 – Front squat x 3 |
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