| Tuesday |
| Warm up |
| 3x: Blue awning run + 4 lateral lunges + 10 air squats x 10 KB Swings 3x: 12 banded GM + squat jumps x 12 (12 minute cut off for warm up) |
| Strength |
| 1) 3x: 16 walking lunges + Dual DB/KB RDL x 12 2) 3x: Goblet squats x 12 w/3s pause every 4th rep + split stance RDL x 8/8 3) 3x: rear foot elevated split jumps (partial lunge) x 10/10 + banded knee drive x 15/15 |
| Work |
| 20/20 Bike x 5 (20 seconds of sub max effort followed by 20 seconds of max effort) 3x: Mt. Sliders x 30 + Lateral box jump overs x 16 + SA KB clean to squat x 5/5 *If time, go back to the bike |
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