| Warm up |
| – 6min: Barbell GM x 10 + barbell squat x 10 + lateral lunge (no barbell) x 10 – 6 min: KB Swings x 10 + Punter kicks > + broad jumps < Frog stretch x 3 min |
| Strength |
| 1) 3x: Barbell hip thrusts x 10 + partner hamstring curls x 6 2) 4x: Deadlifts x 5 |
| Work |
| 1) Team 3k ski. After each turn complete 12 hands behind head squat humps 2) Team 5k Bike: After each turn complete 10 slamball slams 30 Team 3k row: After each turn complete KB Goblet hold until it is your turn again. **If 4 or more people on a team, one 20lb medball OH at all times. |
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