| Warm Up |
| 8 minutes: – 30s row > fig. 4 > + calf scoops < – 30s row > dive bomber push ups x 5 + Hip lifts x 10 – 30s row > wide stance bodyweight hinge x 10 + Side to side leg swings x 10/10 – Couch stretch x 2m/2m |
| Strength |
| 1) 8 minutes: – DB Walking lunges x 12 + reactive speed skaters x 5/5 + DB Curls x 12 2) 8 minutes: – Alt. jump ups w/foot on box x 12 + partner hamstring curls x 6 + wtd. Superman pull downs x 12 3) 8 minutes: – Banded side shuffle >< + DB Lateral raises x 12 w/ 10s lateral hold on last rep + 6 pt banded kick backs x 10/10 |
| Work |
| 4) Remaining time: – 30s bike sprint – Slider pull/push w/knee drive >< – SK KBS x 5/5 – SA KB Thruster x 5/5 |
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