| Warm up |
| 12 Minutes: Forward lunge knee circles x 10/10 + Air squats x 15 + Squat rotations x 4 + Standing straight leg kick backs x 12/12 |
| Strength |
| – DB FFE Step back lunges x 12 + Barbell Hip Thrusts x 12 (moderate weight) + Alt. box jump ups x 10 – Back Squat x 5 + Broad jumps x 6 + Single leg side to side jumps x 20s each side |
| Work |
| 1. 5 minutes: 15 calorie bike + KB Swings (increase by 2 each set) + push ups 2. 5 minutes: Lateral box jump overs x 12 + Wall ball (increase by 2 each set) 3. 5 minutes: DB Thrusters x 8 + Burpees (increase by 2 each set: |
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