| Warm up |
| – 2 minutes of air squats – 1 minute bottom of squat hold w/rotations – 6 minutes Banded OH Squat x 10 + kickstand RDL x 6/6 + squat jumps x 8 – Blue awning run |
| Strength |
| – 3x: Goblet Reverse slider lunge x 6/6 + elevated wtd lateral lunge x 5/5 + banded hip lifts x 10/10 – Barbell hip thrusts x 10 w/3s pause at top on 5th/10th + Partner banded back pedal >< forward lean calf raises x 20 (same time) |
| Work |
| 1) 1000m Row 2) Plate OH walking lunges x 12 + KB RDL x 10 + 6 pt. Banded kick backs x 10/10 |
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