| Thursday |
| Warm up |
| – 2x: Forward lunge rotation > + calf scoops < + Figure 4 > – 2x: Kickstand RDL x 5/5 + side to side leg swings x 12/12 – 2x: SL Slider hamstring curls x 6/6 or 12 with both feet + Hinge>squat>stand x 5 |
| Strength |
| 1) 3x: Barbell RDL x 8 + weighted lateral lunges x 8 total (4 each side) 2) 3-4x: Deadlift x 6 + Reverse slider lunge with KB in goblet position x 6/6 |
| Work |
| (18-20 min) With a partner: Only 1 person works at a time. 1) 100m ski x 6 (finish your 100, then your partner goes. Reset screen each time) 2) 100 Goblet Squats 3) 80 Slam ball slams 4) 60 Sit ups (dynamax hand off) 5) 40 KB Swings 6) 20 Burpees to plate 7) 10 plate push >< (cones 10 steps apart) |
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