| Warm up |
| – 2x: supine scorpion x 4 + wide stance hinge rotation x 4 + calf stretch on wall x 20s/20 – 6 minutes: SL RDL x 5/5 + Weighted lateral lunges x 8 total + side plank dips x 12/12 + Dead hang x 20s |
| Strength |
| 12-15 minutes: – Deficit DL (lighter load) x 8 – Single arm banded lateral raise x 12/12 (anchor to bottom of bike erg) – SL glute bridge on bench with partial knee bend x 8/8 – z-press position band pull/DB OH Press x 8/8 |
| Work |
| 45/15 x 3-4: – Row – DB Thrusters – Sit up to throw – Weighted step ups |
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