| Wednesday |
| Warm Up |
| – 1x: Hurdle walks >< + Figure 4 > + lateral lunges < – 3x: SL Lowering from box x 3/3 + Kickstand RDL x 5/5 – 3x: KB Sumo DL x 8 + prone scorpion x 4 + dive bomber push up x 5 |
| Strength |
| – 3x: Bulgarian split squats x 10/10 – Box toe taps (speed) x 20s + speed skaters x 10 – 3x: Barbell deadlift x 8 (CONTROL – Double Overhand grip) + Broad jumps x 5 |
| Work |
| Complete with a partner: 100-80-60-40-20 – Butt to ball squat jumps – Alt V Ups – Bench jump overs – Slamball slams |
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