| Warm up |
| 2x: hurdles walks > + ducks unders < forward lunge OH reach > + fig. 4 < 2x: Duck walks > + pogo hops < + punter kicks > 5 minutes: KB Swings x 8 + air squats x 12 + squat hold w/rotations x 30s Couch stretch x 1m/1m |
| Strength |
| – Lightly loaded (FR) SL lowering x 5/5 + RDL from a plate x 8 + Goblet squat with band x 8 Then: Front squats: 8-6-4-2-1-1-1 (no spotting, bail out only) |
| Work |
| Remaining time: – Blue awning run – Dual DB OH Walking lunges x 12 – Dual DB Sit ups x 12 – Dual DB Thrusters x 12 |
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