| Warm up |
| – 8 minutes: Sprawl to double lunge jump x 5 + banded GM x 12 + Squat plate raise x 8 – 5 minutes: KB Swings x 8 + Push ups x 10 + straight arm pull downs x 10 |
| Strength |
| 1) Heels elevated DB RDL x 12 + staggered close stance DB Squat x 6/6 + Band walks x 15/15 2) Hip Thrusts x 10 + Goblet squat as heavy as possible, any way x 6-8 3) Deadlifts x 4 (doible overhand grip) |
| Work |
| 1. Row ladder: 500-400-300-200-100 w/40s rest between each. SPRINT and focus on breathing |
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