| Warm up |
| – 2x: Yoga push up toe touch x 5 + seated band pull x 10 + palm up pull apart x 10 – 3x: 90 degree push up hold x 20s + 5 push ups + prone chest stretch x 20s/20s 20/20 x 4: Burpee/rest |
| Strength |
| 2 sets of each, then back to top for 1x each for 15 minutes: 1) Suitcase carry >< + Deficit push ups x 20s + Chin over bar hold x 15s 2) Bench band press (band wraps under bench) x 30s max reps + banded knee tucks x 12 (band anchored, feet in band, knee tuck) + single arm/single leg press (if left knee is up, press w/right hand) x 8/8 |
| Work |
| 10-15-20-25 – Slider sprints (reps per side. 1 slider) – Z-press – FLR knee to elbow (cross body) – Dual DB Curls (mod/light weight) |
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