| Warm up |
| 3x (Coach runs the clock) In place x 20s each: Jumping jacks + high knees + Push ups + Rest – Foot elevated hamstring stretch x 1m/1m- 2 minute dead hang – 20/10: Mt. climbers/hold |
| Strength |
| Coach manages times; 1) Barbell Hip thrusts x 10 + Single DB Behind the head triceps extensions x 12 + Kneeling straight arm pull downs x 12 w/5s pause at bottom every 4th rep. 2) SL Barbell RDL x 6/6 + Kneeling plate raise to OH x 12 + rotational throws x 5/5 |
| Work |
| 14-12-10-8-6-4-2 – DB Burpees ( stand with DB’s no jump) – Single DB Transfer – Toes to bar/knee tucks – DB Thrusters |
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