| Warm up |
| -Squat hold at bottom x 2min with rotations and calf stretches – 8 minutes: Single leg on bench glute bridge x 10/10 + ½ kneeling lightly wtd groin stretch x 8/8 + cossack squats x 8 alt. – Blue awning run |
| Strength |
| 3x: Heavy bulgarian split squats x 6/6 + Banded walks x 12/12 3x: Weighted lateral lunges x 10 (alt) + SL RDL w/2 DB’s x 8/8 3x: Heavy DB Squats 3s down (at shoulders) x 6-8 + Prone chest lifts x 12 + Speed skaters x 10 |
| Work |
| Begin each set with a 300m Row 20-15-10-5 – Lightly weighted jumping lunges – Medball sit up to throw to wall – KB Swings – 30s elbow plank up/downs |
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