| Thursday |
| Warm up |
| – 2x: hurdle walks > + calf scoops < + Punter kicks > – 3x: Side shuffle >< + A skips > + B skips < – Frog hops >< + Sprint > into Backpedal back x 2 |
| Strength |
| 3x: – Sumo deadlifts x 8 (Double overhand grip) – Single leg weighted glute bridge x 10/10 3-4x: – Front Squats x 10 (UNBROKEN REPS CHOOSE CORRECT WEIGHT) – Side plank dips x 12/12 (feet elevated if possible) |
| Work |
| 5x: – 150M Ski – Plate push >< – Plank pull x 8 |
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