| Warm up |
| – Standing knee circles x 10F/10B + Front to back leg swings x 10/10 + Side to side leg swings x 10/10 – Foot elevated stretch x 1m/1m + frog stretch x 2 min – KB RDL w/3s pause at bottom x 5 + single leg hops R</L< |
| Strength |
| 1) Kickstand RDL x 10/10 + banded knee drive x 10 w/10s hold on last rep + copenhagen plank x 20s/20s 2) Hands to the inside DL x 6 + broad jumps >< |
| Work |
| 12-15 minutes: – Bike x 300m – Heavy goblet walk >< x 2 – Heavy KB swings x 8 – Heavy Goblet squat x 8 |
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