| Monday |
| Warm up |
| – 2x: Lateral lunges x 4 + SLRDL with floor touch x 5/5 + Shin Box x 10 – 2x: KB swings x 10 + Goblet squats x 10 + Supine scorpion x 4 |
| Strength |
| 1) 3x: Pause goblet squats x 5 w/3s pause at bottom + Broad jumps x 5 + Band Pull Apart x 15 2) 4x: Front squats (heels elevated if necessary) x 5 reps + Banded Glute Bridge x 10 + Legs Wide Slider Pike x 8 |
| Work |
| 4x: – 2 cone sprint x 2 – SA KB Swing x 5/5 – Front rack step back lunge x 5/5 3x: – V-up x 10 + Side plank hip dip x 10/10 + Mt. Slider x 30 |
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