| Warm up |
| 8 minutes: – Blue awning run – Hip lifts x 10 – Side shuffle ><- Leg swings x 10R/10L 6 minutes: – Step through rotation x 4 + Slider hamstring curls x 8 + broad jumps x 5 |
| Strength |
| 15-20 minutes: – Banded deadlifts x 8 – Seated band pull x 10 heavy and controlled + 15 light and fast – partner hamstring curls x 6 – Weighted decent x 10 |
| Work |
| With a partner: – 1000m Row switch every 12 pulls – Plate push >< x 10 – DB Thrusters x 40 – Farmer carry >< x 10 – 1000m Row switch every 12 pulls |
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