| Warm Up |
| – 2x: Lateral lunges x 6 + forward lunge knee rotations x 30s/30s + seated figure 4 x 30s/30s – 3x: Jump through x 10 + banded lat stretch x 20s/20s + KB Swings x 10 – Bottom of squat hold x 1 minute |
| Strength |
| – Incline DB Together press x 10 + Side to side ab rollouts x 10 + hinge position weighted pull downs x 10 – Front Squats: 10-8-6-4 (increase weight each set and hit a heavy set of 4. Go by feel) |
| Work |
| Remaining time: – Blue awning Run – Barbell Curls x 10 – Barbell high pulls x 10 – Barbell press x 10 – Barbell GM x 10 |
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