| Thursday |
| Warm up |
| – lateral lunges >< + calf scoops > + figure 4 < – 2x: Side shuffle >< + high knees >< + power skips >< – 3x: Banded GM x 10 + Squat Jumps x 10 |
| Strength |
| – 3x: SL BB RDL x 6/6 + Banded glute bridge w/feet elevated x 12 – 4x:Deadlifts x 8 + triceps pull downs x 12 (one band per hand) + lateral slider lunges x 6/6 – 3x: Elevated step back lunges x 12 + barbell curls x 12 |
| Work |
| – 20/10 Ski x 8 sets – 3x: KB swings x 12 + dive bomber push ups x 10 + single leg squats x 5/5 |
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