| Warm up |
| – 3x: 10 air squats + 10 step back lunges + 10 body weight hinges – 2x: Hurdle walks >/Backwards < + A-skips >< + Punter kicks >< – 5 minutes: 4 pt. Knee rotations x 10F/10B + SL Glute bridge x 10/10 + KB Swings x 10 |
| Strength |
| – 3x: Barbell deadlift x 6 (moderate weight) + prone slider jumping jacks + band walks x 12/12 – Deadlift: 4-3-2 (Double overhand grip) |
| Work |
| With a partner: – 1000m Row- Dual DB Ground to OH x 80 – Plate push >< x 8- Plate OH step ups x 80 – Bike x 2000- Butt to ball air squats x 200 |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!