| Warm Up |
| Dynamic warm up |
| Strength |
| – Bulgarian RDL x 5 + Bulgarian split jump x 10 – switch sides repeat – Medball bench press x 10 + Medball DB Fly x 10 – DB Raise to pull apart x 10 – Box dips x 8-10 then knee tuck hold x 20s |
| Work |
| 10-15-20- Calorie ski- Rainbow slams- DB Behind head triceps ext. 20-15-10- Hands behind head squat jumps- Single DB Sit up, switch hands each rep at top- Calorie row 10-15-20- Cal Bike- Dual front rack carry ><- Plank position ump throughs |
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