| Monday |
| Warm up |
| – 2x: Hurdle walks > + calf scoops < + high knees > + Butt kicks < – pigeon pose x 90s/90s- Hands on wall lat stretch x 60s – 3x: Barbell front squats x 10 + superman x 10 + lateral lunge hold x 20s/20s |
| Strength |
| 3 sets of each then back to top for 1 set of each. – Front squats x 6 w/2s pause on each at bottom + Chin ups x 10 + feet elevated side plank dip x 10/10 – BB RDL x 10 + straight arm band pull downs x 12 |
| Work |
| – 2x: Row x 200 + FFE Jumping lunges x 20 – 2x: Row x 250 + KB squat jumps x 12 – 2x: Row x 300 + KB Swings x 12 + Band walks x 12/12 |
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