| Warm up |
| – 1x: Wide stance squat rotations x 10 + side to side leg swings x 10R/10L + Front to back leg swings x 10/10 + body weight kick stand RDL x 10R/10L – 2x: Forward lunge knee rotations x 20s/20s + lateral lunge hold x 20s/20s + standing fig 4 hold x 20s/20s – 20/10 x 5: Squat/squat hold |
| Strength |
| In groups of 3-4 work for 15 minutes: P1) Heavy backwards box push >< P2) Elevated Dual DB RDL x 10 P3) weighted alt. lateral lunges x 10 If there’s a 4th, they will hold FLR until everyone is ready to move on |
| Work |
| Remaining time: – 500m Row – DB Bear crawl >< – Goblet squats x 12 – Rainbow slams x 12 – Dual DB Deadlift x 10 (go to mid shin if needed) |
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