| Warm Up |
| – 1 minute of jumping jacks! – 3x: SL Side to side hop x 20sR/20sL + pogo hops x 20s + air squats x 20s – Couch stretch x 1m/1m – Frog stretch x 2 min |
| Strength |
| Continuous work: – Alt. KB cleans x 10 – Wall facing HS hold x 20s – Eccentric sit up (wtd if possible) x 6 – Weighted SL RDL on pad x 6/6 |
| Work |
| 10 minutes: – Weighted step ups x 16 – Plate sit ups x 10 – Slider hamstring curls x 6/6 Finisher: Team or partner box push sprints x 5 minutes |
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