| Warm up |
| – Hip lifts x 10 + lateral lunge hold x 20s/20s + leg swings side to side x 10/10 – Frog stretch x 2 minutes – 3x: 10 air squats + 10 squat jumps + 10 jumping lunges |
| Strength |
| 10 minutes: 6/6 heavy Bulgarian split squats + 10s hold at parallel on last rep. + slider lateral lunges x 8/8 (lightly weighted) + banded knee lift hold x 20s/20s 8 minutes: Barbell RDL (scale with a KB if cannot perform properly) x 8 + Superman pull downs x 12 (no weight) |
| Work |
| Remaining time: – 3 cone sprint – KB Swings x 10 – Feet anchored sit ups x 20 – weighted side bends x 12/12 |
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