Warm up to include active stretched as lower body dynamic work to follow

Banded Deadlifts

(stand on band and hook over outside

of bar.

4 sets of 5 reps

focus ongood form and speed out of 

bottom and not how much weight can

be put on bar.this is focus so dont let 

people go to heavy and lose objective.

50 x air squats

75 x DU/ 150 x singles

20 x deadlifts 100/70kg 80/50kg

75 x DU/150 x singles

50 x KB Swings 24/16kg

75 x DU/150 x singles

no dumping deadlifts, min of 3s