| Friday |
| Warm up |
| – 2x: 6pt knee rotations: 10F/10B + Squat position calf stretch x 30s – 2x: KB RDL x 10 + Calf scoops x 5/5 + Forward lunge hold (wide lunge) x 20s/20s 20/10: Squat/squat hold x 4 |
| Strength |
| 4 sets with 90 second rest after each round: – DB DL x 5 – DB Hang power clean x 5 – DB Front Squat x 5 – DB Shoulder to OH (Anyway) x 5 – DB Front Squat x 5 Then: 3x: KB Squat jumps x 10 > Broad Jumps x 5 |
| Work |
| 30 seconds of work/30 seconds of rest. 1 minute rest after each full round. – Rower – Forward box push sprint (45lb) – Toes to bar/Hanging side to side knee tucks/Hanging tuck hold/V-ups with twist *Shooting for 4 sets – midline movement changes each round |
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