Warm up |
3x: cat cow x5 + plank strep through x8 + squat rotation x4 3x: Banded good morning x10 + 90/90 waves x8 + Lateral lunges x8 2x: pogo hops>< SL hops R> L<+ bounds >< |
Strength |
Back Squat: 6-4-3-3-3 2min rest between sets of 3 3x: Goblet hold Step ups x8/8 + Wdt. Calf raises x12/12 + alt. banded knee tucks x10/10 (laying on back, band around feet, pulls knees to chest) |
Work |
With a partner: 4k row (20 pulls then switch) While P1 is rowing P2 is moving After each turn: -Goblet squats x 8 – Plank position cross body knee to elbow x 10 – FLR until partner finishes pulls |
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