| Thursday |
| Warm up |
| 3x: Shin box wave x 10 + Dual slider ham curls x 12 + Banded glute bridge x 10 3x: Kickstand RDL x 8/8 + Goblet squat x 10 + Broad jump x 6 |
| Strength |
| Back squats: 10-8-6 (warm up and build up) Pause squats: 6 sets x 3 reps with 3s pause at the bottom of each |
| Work |
| Remaining time, with a partner: 60 cal Row + 50 KB Swings 60 cal Bike + Barbell front squat x 50 (95/65) 60 x Jump slam + Barbell Push press x 50 (adjust weight if necessary) *Back to the top |
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