| Tuesday |
| Warm up |
| – 2x: supine scorpion x 4 + leg swings across body x 10/10 + squat rotation x 4 – 2x: Push up w/step through x 6 (alternating step throughs) + unweighted single leg rdl x 5/5 + wall facing HS hold x 20s |
| Strength |
| 3x: Reclined DB press (butt on ground back against medball) x 15 + Dual KB/DB SL RDL x 6/6 + Goblet squat x 15 3x: Barbell bulgarian split squats (from rack) x 8/8 + 10s chin over bar hold > 10s L sit hang (knee tuck if needed) |
| Work |
| 8 minutes: – 2 cone side shuffle > 2 cone sprint – Plate ground to OH x 10 – Plate sit up x 10 8 minutes: – 100M Ski – Deficit push ups x 30s max reps |
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