| Friday |
| Warm up |
| – Coaches choice dynamic warm up x 8 minutes – 3x: Banded RDL x 10 + Step through rotation x 4 + Push ups x 10 |
| Strength |
| 1) Back squat: 3×10 – Between sets: Clams x 12/12 + Single leg elevated glute bridge x 12/12 2) 3x: Med ball DB bench press x 12 + Triceps pull downs x 15 + Banded curls x 20s |
| Work |
| 40s at each station. Start each station when you are ready. Rest as needed before starting next station. Continuous running clock x 12-15 minutes: 1) Weighted step ups 2) R. Twists 3) KB Head cutters 4) Elbow plank position hip dips |
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