| Wednesday |
| Warm Up |
| 2x: Band walks x 12/12 + John Waynes x 12 forward/12 backwards – Couch Stretch x 1 minute each side – Squat sit x 2 minutes – Seated straddle stretch w/forward reach x 2 minutes |
| Strength |
| – 3x: Single leg lowering x 5/5 + hamstring slider curls x 6/6 (or 12 with both feet) – 3x: Barbell hip thrusts x 10 + KB Squat jumps x 10 |
| Work |
| Partner Workout – 2x each, then back to the top for 1x each: – 650m Ski + 50 goblet squats – 800M Row + Plate push >< x 6 – 60 lateral box jump overs + Slam ball slams x 50 |
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