| Monday |
| Warm up |
| – 3x: Hinge pass through w/band x 10 + dive bomber push ups x 5 + lateral lunges x 6 20/10 x 8 (alternate between movements): – Squat jumps – Push ups |
| Strength |
| 4x: – Dual KB RDL x 5 – Dual KB Bent row (touch the ground) x 5 – Dual KB Push Press x 5 – Dual KB Squat x 5 4x: – Banded curls with towel x 20s – Barbell high pull x 12 – Single arm banded triceps extension (from pull up bars) x 12/12 |
| Work |
| 4x: – Partner banded back pedal >< – KB Swings x 15 (light) – KB Alternating push ups x 10 – FFE Step back lunges with KB in front rack x 8/8 |
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