| Warm up |
| 5 minutes: Leg swings x 10/10 + kick stand RDL x 10/10 (light) + heels elevated air squats x 12 5 minutes: KB Deadlift x 10 + Hinge rotation x 4 + forward lunge stretch hold x 20s/20s |
| Strength |
| 3x: – Front foot elevated light weight bulgarian split squat x 10/10- Slider hamstring curls (both on 1 slider) x 12 3x: – Heels elevated dual front rack goblet squats x 5- Dual KB bent row w/5s pause at top of pull x 5 |
| Work |
| Remaining time: – Front Squats (about 70-80% of 1 rep) x 5 – Slider Climbers x 30s – Wide stance RDL x 10 – Superman pull downs x 12 |
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