| Warm up |
| – Guadalupe – 1x: Lateral lunge hold x 30s/30s + forward lunge hold x 30s/30s – 8 minutes: KB swings x 10 + High knees x 20s + Sprinter lunges x 20s + Inch worm x 5 |
| Strength |
| 1) 3x: Hip Thrusts x 8-10 + weighted calf raise x 12/12 + Dual slider hamstring curls x 10 2) 12 minutes: Deadlift x 5 + Kneeling straight arm pull downs x 12 + Band curls x 30s |
| Work |
| Every 2 minutes for 14-16 minutes perform the following movements and rest the remaining time: – Heels elevated DB RDL x 8 – DB Walking lunges x 12 – DB on Shoulders squats x 10 – Feet anchored sit ups x 12 |
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