| Warm up |
| – 5 minutes: Squat rotations x 4 + Front to back leg swings x 10/10 + side to side leg swings x 10/10 – forward lunge stretch hold x 2m/2m- squat hold x 3 minutes – Blue awning run |
| Strength |
| Coach Led: 1) 4x: standing alt halo x 30s + Plate lifts x 30s + plate rotations x 30s 2) 4x: Deficit push ups x 20s + 20s DB row + 20s DB row hold 3) 4x: Wtd. R twists x 30s + DB OH Press x 20s + Plank hip dips x 30s |
| Work |
| 15 min: – Guadalupe Run – Power Cleans – Plate Push >< – Toes to bar x 8 |
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