| Warm up |
| – 6 minutes: Standing knee rotations x 10F/10B + Leg swings side to side x 10R/10L + SL Glute bridge x 10/10 – 6 minutes: Band walks x 12/12 + Banded squats x 12 + Standing banded kick backs x 12/12 |
| Strength |
| 12 minutes: – Front Rack/suitcase FFE Slider lunge w/press x 6/6 – Dual KB Swing + Clean + Squat x 8 (KB returns to start position each time) – Kickstand RDL x 8/8 Then: Heels elevated back squats 4×8 |
| Work |
| 12-10-8-6-4-2 – Headcutters – Burpee Broad Jumps – DB Walking lunges – Toes to bar Then 500m Bike sprint |
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