| Thursday |
| Warm up |
| 5 min floor stretches (coaches choice) 3x: KB RDL x 10 + 20s Banded bicep curl + 15s chin over ring hold |
| Strength |
| Deadlift: 6-4-3-3-3 3x: Z press x 12 + Hanging knee tucks x 12 + Lateral ball toss to partner x 6/6 |
| Work |
| 15min: 3 cone Sprint x 2 DB Hip Thrust x 10 Slider knee tuck to push-ups x 10 Pull ups x 5/Seated Band Pulls x 12 |
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