| Thursday |
| Warm up |
| – 2x: Calf scoops > + Fig. 4 < + forward lunge rotation > + lateral lunges < – 2x: Band pass through x 10 + dead hang x 30s + bear crawl >< |
| Strength |
| 4x: Kneeling Alternating KB press x 12 + Barbell supinated bent row x 12 + wide grip banded tricep extensions x 12 4x: Floor press x 12 + hanging l-sit (knee tuck scale) x 20s + DB lateral raises x 12 |
| Work |
| 1. Tail pipe. 2. You go, I go x 2 – 10 slider sprinters – 50 KB Swings – 50 Z press – 50 Push ups |
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