| Monday |
| Warm up |
| – 2 min any Machine – Lateral lunge hold x 30s/30s + forward lunge hold x 30s/30s – 3x: Walking lunges x 12 + DB RDL x 12 + Bent row x 12 |
| Strength |
| 3x: Bulgarian split squat x 10/10 + Slider sprinter x 10/10 + single leg hops x R>/L< 3x: Slider Ham Curls x 12 + Partner Seated band pulls x 5-5-5 + DB Z Press x 12 |
| Work |
| 5-10-15-20-25-30 *alternate between odd/even Odd numbers – Start with 30 Mt. Sliders and then perform the following movements: (5-15-25) – Calorie Row – Deficit push ups Ex: 30 Mt Sliders + 5 Cal Row + 5 Deficit Push Ups, then to Ski 150m… Even numbers – Start with 150m Ski then perform: (10-20-30) – FFE jumping lunges – Weighted Alt V-ups (holding light plates in hands) Ex: 150m Ski + 10 FFE Jumping Lunges + 10 Alt V Ups… back to Mt sliders x30 with 15 reps |
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