| Warm Up |
| – Body Rock x 2 minutes – 2x: 6pt knee rotations x 10/10 + 6 pt leg lifts x 10/10 – High knees >< + A-skips >< + up/out knee drive >< + Punter kicks >< |
| Strength |
| – SL Elevated glute bridge x 10/10 + Goblet shin box wave to hip ext. x 10 total + ½ kneeling groin stretch w/light OH Press x 6/6 – ab rollouts w/3s pause x 6 + chin over bar hold x 15s + Farmer carry >< |
| Work |
| – DB Bear crawl F>/B< – Wall walks x 3 w/20s hold on last rep (z-press x 15 for scale) – Elbow plank band pulls x 10/10 – lightly weighted reverse slider lunges x 8/8 |
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