| Warm up |
| – 3x: Yoga push ups x 5 + Step through rotation x 4 + cossack squats x 4 – 5 minutes: Hands OH hinge x 5 + squat rotation x 4 + elevated hamstring stretch x 30s/30s – 3x: 20s KB Swings + 20s squat + 20s straddle rotations |
| Strength |
| – 8 minutes: Barbell RDL x 8 + Banded kick backs x 10/10 + Dual front rack half squats x 8 – Barbell Back Squats: 4×8 |
| Work |
| 40/20: – Weighted step ups w/knee drive – Sprawls – Dual KB Cleans – Ski – Dual DB Thrusters |
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