| Thursday |
| Warm up |
| – 2x: 6pt. Straight leg lifts x 10/10 + 6pt. Knee rotations x 10F/10B – 2x: wtd. Lateral lunges x 4 + SLRDL x 5/5 + squat jump x 10 – 2x: band walks x 12/12 + single leg hops >< |
| Strength |
| 1) 4x: Bulgarian split squats w/db’s x 6/6 + chin over bar hold x 15s 2) Back squat w/feet under hips: 3×4 Use plates under heels if needed |
| Work |
| Calorie Ski: 20-18-16-14-12-10 After each calorie section: – Backwards box push >< – KB Swings x 5 (heavy) – Goblet squat press away x 5 |
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