| Warm Up |
| – Guad Run. Come in and hold FLR until everyone is back in – 3x: 30s at each section, switch on coach: – Kneeling alt. Halos + Triceps pull downs w/speed + sit up to stand – Couch stretch x 1m/1m |
| Strength |
| – Bulgarian split squat x 8/8 – Bulgarian partial squat jump x 10/10 – KB Snatch > Windmill x 3/3 – Broad jumps >< – Ab Rollouts x 10 side to side |
| Work |
| With a partner: – 500m Ski- 50 lateral box jumps overs- 50KB Swings- 500m Ski- 50 push ups- 50 goblet squats- 500m Ski- Back to lateral box jump overs |
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