| Warm Up |
| – 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 |
| 7 minutes: DB Goblet position Step back lunges x 12 + Goblet position standing to kneeling x 8 + DB Plank transfers x 10 7 minutes: KB SL RDL x 6/6 + Plate pull apart x 12 + kneeling halos x 12 alt. Together: 3 minute FLR |
| Work |
| 3 sets of each: – Barbell hip thrusts x 10 (light/moderate) – Bike x 400m – DB Thrusters x 10- Hanging side to side knee tucks x 10 – Slider climbers x 30s – KB Swings x 12 |
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