| Warm up |
| 2x: Figure 4 > + calf scoops < + hurdle walks < 2x: Alligator crawls > + duck walks < 5 minutes: SL RDL standing on pads x 6/6 + superman pull downs x 12 + dead hang x 20s |
| Strength |
| 4 sets; Barbell Complex: – 3 Deadlifts – 3 hang power cleans – 3 front squats During rest between complex sets: – Dumbbells curls x 12 (dual) – Triceps pull downs x 12 |
| Work |
| 20-18-16-14-12-10 – Calorie Row or ski (alt. Between them) – DB Floor press – DB RDL – Plank position jump throughs |
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