| Warm up |
| – 2x: Hurdle walks >< + Calf scoops >< + punter kicks >< – 3x: band walks x 12/12 + 6pt, banded kick backs x 10/10 – 8 minutes: Blue awning run + 10 goblet squats + 10 hanging scap. retractions |
| Strength |
| 1. 4×8 Back Squats: After sets 1-3: Ab roll outs x 10 2. 4×8 Push Press After sets 1-3: 15s chin over bar hold |
| Work |
| 1. 2x: Wall balls x 15 + 90s max effort Ski + Rest 1 min. Then repeat 2. 2x: DB RDL > Dual Curl x 12 + 90s max effort Bike + Rest 1 min. Then repeat 3. 2x: DB walking lunges x 12 + 90s max effort Row + rest 1 min. |
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