| Monday |
| Warm up |
| – 2x: Forward lunge knee rotations x 10/10 + Supine scorpion x 4 + hamstring stretch x 20s/20s – 2x: Hands behind head body weight hinge x 10 + goblet pause squat x 5 – 1x: Frog hops >< + cart wheels >< + Calf scoops >< |
| Strength |
| EMOM x 6 minutes: – 5 Deadlifts – 5 Hang power cleans – 3 Jerks Rest 2 minutes EMOM x 6 minutes: – Floor press x 8 – Alternating v-ups x 12 |
| Work |
| With a partner complete the following. If finished, go back to top and repeat – 650 Ski – Hand Release Push up x 30 – 1200 m Bike – Press x 30 – 650 m Row – Goblet Squat x 30 |
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