| Warm Up |
| – Dynamic warm up – 30s each x 3 sets: Squat touch + step back lunges + push ups – 20s each x 3 sets: Plank up/downs + Alt. step through + push up to toe tap |
| Strength |
| – Biceps curls + Press + Bent row – Heels elevated goblet squat + weighted step ups + heel elevated RDL – DB Bench press + pull ups + Plank pulls |
| Work |
| 1) KB Swings x 10 + Sprint + Farmer carry >< 2) KB Split catch x 5/5 + Bike sprint x 300m + Dual front rack carry >< |
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