| Monday |
| Warm up |
| – 2x: Leg swings x 10/10 + forward lunge stretch hold x 20s/20s – 2x: Lateral walks (stay low) >< + high knees >< + punter kicks >< – Elevated pigeon x 1m/1m – Couch stretch x 1m/1m |
| Strength |
| 1) 10 minutes: Barbell step back lunges x 5/5 + Wtd. SL RDL x 5/5 + Banded glute bridge x 10 2) 10 minutes: KB Clean > Step back lung x 6/6 + KB OH Squat x 5/5 + 8 squat jump > Broad jumps |
| Work |
| 4x: – Row x 250 – Dual KB Deadlift (feet wide, KB inside of feet) x 10 – Deficit push ups x 12 |
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