| Warm up |
| 8 minutes: – Blue awning run + Hands up air squats x 10 + lateral lunges x 10 + side plank hip dips x 10/10 – Couch stretch x 1m/1m – Straddle stretch x 1m – Squat hold x 2m |
| Strength |
| 1) 3x: Bulgarian split squats x 10/10 + SL Slam ball slams x 5/5 + Standing banded kick backs x 10/10 2) 3x: Feet elevated side plank hold x 30s/30s + R. Twists x 40 (light and fast) + Supine weighted toe touch x 15 3) Barbell front squats (no rack) x 6 |
| Work |
| 12 minutes: – 3 cone sprint – SA KB Swings x 8/8 – Front rack step back lunges x 8/8 – Slider body saw xx 8 |
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