| Warm up |
| – 5 minutes: Squat rotations x 4 + Front to back leg swings x 10/10 + side to side leg swings x 10/10 – 5 minutes: SLRDL (no wt) x 5/5 + Banded glute bridge x 10 + squat jump to broad jump x 5 |
| Strength |
| 1) Work 30s – rest 30s x 6 sets (everyone together)- Barbell back squats for max reps > controlled speed – no rack – Rest with bar on back 2) ½ kneeling crossbody upwards chop x 10/10 + Kneeling straight arm pull down to triceps pull down x 15 + Barbell strict press x 15 (weighted IF necessary) |
| Work |
| Begin each set with a 15 calorie row 20-10-5 – DB Floor Press + Weighted sit ups Begin each set with 20s of plank jump throughs 20-10-5 – DB Push press + Dual DB Step ups Begin each set with 20 cal bike 20-10-5 – Dual KB Swing to High Pull + Deficit push ups |
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