| Tuesday |
| Warm up |
| 1x: Squat rotation x 4 + lateral lunge x 4 + Forward lunge rotation x 4 + supine scorpion x 4 2x: Goblet squat x 10 + Band walks x 12/12 + Forward bank walks x 12 + backward bandwalks x 12 Barbell back squat: 2×8 at warm up weight |
| Strength |
| 4 x 20 back squats (increase/start heavier than last week if it feels good) Rest/stretch/rollout as needed between sets |
| Work |
| 8 x 100 meter row. Between sets: – V-ups/R Twists/Abs of choice x 10 – Triceps pull downs/kick backs/dips/Arms of choice x 10 |
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