| Warm up |
| – 2x: standing knee circles x 10F/10B each side + forward lunge stretch hold x 30s/30s + SL Glute bridge x 12/12 – 2x: Pogo hop to drop x 12 + Superman x 10 + 6 pt. Straight leg raise x 12/12 – Couch stretch x 1m/1m + Frog stretch x 2min |
| Strength |
| – Dual DB RDL > Power clean x 5/5 + FFE Step back lunges x 6/6 + weighted squat jump x 8 – Barbell hip thrusts x 6 w/3s pause at the top of each + Heels elevated Goblet squats x 8 + broad jumps x 5 |
| Work |
| – Row x 200- Heavy walking lunges x 16 – Row x 200- Box step ups x 30 – Row x 200- Weighted lateral lunges x 16 – Row x 200- Ab Roll outs x 12 |
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